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Components
Metcon
Metcon
Settings
Location
(All)
BayWay CrossFit
Program
Clinic
Free Trial
Intro Class
On Ramp
Open Gym
PULSE - HR Monitor
Unlimited Members - Open Gym
Date
WOD
Monday HOME - BayWay CrossFit
Class
(All)
HOME
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
WOD
Monday HOME
Warm-up
AMRAP X 5 MINUTES
100m Run*
5 Push-Up to Pike (Down Dog)
15 Hollow Rocks
20 Alt. Lunges
Workout
Metcon (AMRAP - Rounds and Reps)
"DOUBLE AMRAP"
AMRAP x 6 MINUTES
6 Burpees
8 Push-Ups
10 Air Squats
-Rest 2:00-
Repeat!
(Score is Rounds + Reps)
Options:
*Reps, Loading, Volume*…
Burpee -- We can scale the volume to allow athletes to move consistently throughout all 6 min each AMRAP.
Push-Up -- We can scale the load of the Push-Up or the volume to allow athletes to move consistently throughout each AMRAP.
Air Squat -- We can scale the volume so athletes can complete in :20-:30.
*Movement Adjustments*...
Burpee -- Sub an Up-Down, or a Tuck Jump for athletes that cannot press.
Push-up -- We can sub a DB Floor Press, or a Ring Row/DB Bent Over Row if an athlete cannot press.
Air Squat -- Modify athletes Lunges or DB Deadlift if unable to Squat.
Workout - HOME
Metcon (AMRAP - Rounds and Reps)
AMRAP x 6 MINUTES
6 Burpees
8 Push-Ups
10 Air Squats
-Rest 2:00-
Repeat!
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2 SETS
20 Banded Tricep Extensions or Overhead Backpack Tricep Extensions
20 Hollow Rocks
-Rest 1:00 b/t Sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 04, 2020
Male Athletes
1
Private
HOME
7 + 5
Female Athletes
1
STEPHANIE
JUAREZ
HOME
8 + 9
Hand release pushups---on knees
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