Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
CrossFit TW18 Staines 24/04/2019 - CrossFit Staines
Class
(All)
6:00am CrossFit
7:00am CrossFit
9:30am CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
37 (15/22)
Workout
CrossFit TW18 Staines 24/04/2019
5min Brief...
ATHLETE GOAL...
Keep a strong pace on the run and shoot for big sets or unbroken on the unilateral movements with precise form!
ATHLETE FOCUS...
Focus on POP in our movements today and find the appropriate scale not compromise form on the odd object movements.
TOTAL TIME...
45min total working time so let’s get going.
Warm-up
Tabata...20sOn 10sOff
2 Rounds...
Mountain Climbers
Push Ups
FG Ring Row
FG Ring Transition
HS Hold / Pike Hold
Skill Work
Mobility - Stability- Strength...
3 Rounds...
12min EMOM...
40s Thoracic Smash
40s OH Double KB Walk
40s HSPU Negatives
40s Muscle Ups
(Thoracic Smash - Barbell & Roller)
(OH KB Walk - Elbows Locked out)
(HSPU Negs - 3s Drop to mid way 3s drop to floor)
(Muscle Ups - Practice Any variation string 2-3 together)
Sub Options...
HSPU Negs - Seated DB Negative Press
Muscle Ups - Jumping
Conditioning
Weight Options...
SC RX RX+
12.5/10 - 15/12.5 - 22.5/15
Metcon (AMRAP - Rounds and Reps)
25min AMRAP...
600m Run
10 Single Arm DB Burpee
10 Single Arm DB OH Lunge
10 Single Arm DB Snatch
- All DB movements are non-alternating.
- Perform 5 on one side then 5 on the opposite side.
.
.
SCALING OPTIONS...
RUN...
scale distance to keep the run to 3:00-3:15. If needed sub for bike or run to complete in the same time frame.
DB BURPEE...
Scale load to go Unbroken or no DBs.
DB OH LUNGE...
Scale load to go unbroken or sub for Front Rack lunges
DB SNATCH...
Scale load to go unbroken or sub for DB clean
Weight Options...
SC RX RX+
12.5/10 - 15/12.5 - 22.5/15
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, 24, April 2019
Male Clients
1
Alex
Scott
5:30pm CrossFit
5 + 600
2
Jamie
Farrugia
7:30pm CrossFit
5 + 15
3
Matthew
Thomas
5:30pm CrossFit
4 + 610
4
Liam
O'shea
7:30pm CrossFit
4 + 0
5
Jordan
Ganley
6:30pm CrossFit
5 + 580
6
Daniel
Reilly
6:30pm CrossFit
5 + 300
7
Matt
Chard
7:00am CrossFit
5 + 0
8
Fred
Gale
6:30pm CrossFit
4 + 600
15kg
8
Josh
Heather
6:30pm CrossFit
4 + 600
15kg
9
Joshua
Frith
5:30pm CrossFit
4 + 0
10
Ady
Griffith
5:30pm CrossFit
5 + 4
12.5kg
11
Bruce
Peake
5:30pm CrossFit
5 + 0
10kg
12
mike
willerton
6:00am CrossFit
4 + 60
12.5 - run
13
Connor
Vickers
7:00am CrossFit
4 + 0
13
Mark
Carpenter
9:30am CrossFit
4 + 0
100M RUN / 12.5 KG DB
Female Clients
1
Tammy
Heydenrych
7:30pm CrossFit
4 + 417
Row, 15kg
2
Brooke
Ellis
6:30pm CrossFit
4 + 200
3
Adele
Langley
6:30pm CrossFit
4 + 0
3
Siobhan
Waters
7:00am CrossFit
4 + 0
4
Juliana
Souza Campos
6:00am CrossFit
3 + 0
12.5 - run
5
Jeanette
Adams
5:30pm CrossFit
5 + 481
7.5kg 600m run 2400m row
6
Jasmin
Brown
5:30pm CrossFit
5 + 0
6
Laura
Burgon
9:30am CrossFit
5 + 0
10KG DB
7
Kirsti
Gordon
6:30pm CrossFit
4 + 200
7.5kg
7
Lorna
Butchers
6:30pm CrossFit
4 + 200
10kg
7
Rebecca
Hodges
5:30pm CrossFit
4 + 200
7.5kg
7
Ronit
Holmes
6:30pm CrossFit
4 + 200
10kg db
8
Jas
Sidhu
5:30pm CrossFit
4 + 10
7.5kg
9
Aman
Bhathal
5:30pm CrossFit
4 + 0
5kg ski instead of run
9
franciele
costa
6:30pm CrossFit
4 + 0
7,5kg
9
Harvir
Kaler
6:30pm CrossFit
4 + 0
7.5kg
9
Kristy
Gunning
9:30am CrossFit
4 + 0
600M RUN / 10 KG
9
Veronica
Wells
6:00am CrossFit
4 + 0
10 - bike
9
Vicki
Everett
9:30am CrossFit
4 + 0
199M RUN / 10KG DB
10
Mary
Baiden
6:30pm CrossFit
3 + 605
10kg
11
Regina
Cunha
6:30pm CrossFit
3 + 600
7.5kg
11
Sophie
Knight
6:30pm CrossFit
3 + 600
Loading...
Powered By Wodify