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Components
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
CrossFit
High School Boot Camp
NC COMPETE
NC45
NCBURN
Olympic Lifting
Date
Workout
Friday - 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
Friday
A. CONDITIONING
Metcon (AMRAP - Reps)
3 SETS FOR MAX REPS
1:00 - Alt. DB Snatch (50/35)
1:00 - H-R Push-ups
1:00 - Box Jump Overs (24/20)
1:00 - Toes to Bar
1:00 - Cal Bike
-Rest 1:00 b/t Sets-
(Score is Reps)
B. 60:00 GPP
Warm-up
AMRAP x 5 MINUTES
5 Cal Bike
5 Push Up to Pike
8 Slow Scap Pull Ups
8 Slow DB Deadlifts
Extended Warm-up
EMOM x 10 MINUTES
Min 1 - :50 Bike @ Moderate Pace
Min 2 - :20 Hollow Hang into 5 Perfect Kip Swings
(No Measure)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
20 Alt. Single DB Up-Downs (50/35)|(35/20)
25 Pull-Ups
(Score is Time)
Cool Down
FOR RECOVERY
5:00 EZ Pace Bike*
*Nasal Breathing Only
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
3 SETS W/ A VEST*
600m Run
20 Burpees to Target
20 Russian KB Swing (70/53)
20 KB Goblet Lunges
200m Double KB Suitcase Carry (70/53)
-Rest as Needed b/t Sets-
*Wear a 20# vest if you have it.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 03, 2020
Male Clients
Female Clients
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