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Components
Metcon
PROTOTYPE
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
CrossFit
High School Boot Camp
NC COMPETE
NC45
NCBURN
Olympic Lifting
Date
Workout
Saturday - CROSSFIT GRAYS HARBOR
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Saturday
Warm-up
400m Run
Into …
2 ROUNDS
5 Scap Push-Ups + 5 Slow Eccentric Push-Ups
10 Alt. Lunges
5 Empty Barbell Hang High Pulls + 5 Empty Barbell Hang Muscle Cleans
Into …
400m Run
*The goal is this warm-up is to increase their heart rate a little AND get them moving with movement specific patterns they have coming up. Not the day to overcomplicate things!
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy Complex:
2 Hang Power Clean
+
1 Power Clean
(Score is Weight)
Workout
PROTOTYPE (Time)
FOR TIME
800m Run
Into...
4 ROUNDS
21 Push-Ups
14 Front Rack Lunges (115/75)|(75/55)
7 Hang Power Cleans
Into...
800m Run
(Score is Time)
KG BB: (50/35)|(35/25)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2...
FOR TIME*
800m Run
Into...
20 ROUNDS
7 Push-Ups
6 Front Rack Lunges (115/75)|(75/55)
5 Hang Power Cleans
Into...
800 Run
*P1 & P2 will run both 800m together. The 20 Rounds will be I-Go, You-Go style. P1 works through a full round while P2 rests.
(Score is Time)
KG BB: (50/35)|(35/25)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 22, 2021
Male Clients
Female Clients
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