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Components
Metcon
Settings
Location
(All)
CrossFit On Track
Program
CrossFit
Date
Workout
08/28/2018 - CrossFit On Track
Class
(All)
CrossFit: 0530
CrossFit: 0630
CrossFit: 1200
CrossFit: 1600
CrossFit: 1730
CrossFit: 1830
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (17/7)
Workout
08/28/2018
Warm-up
Pick 1:
1. Mobility:
3 rounds
9 cal row
6-10 push-ups
3 min.
Banded shoulder floss on post (12 per arm, rotation up, press up, press forward)
3-5 min x
4 way banded
pec minor
over-the-top tricep
scap (across body)
lat (through your head)
2. Movement prime
5 min. x
iron scap
15-20 reverse fly
12-15 ext rotation
12-15 90 degree ext rotation
15-20 kick backs
5 min. x
5-7 single-arm db press per side
3 inch worms
5-7 plyometric push-ups
3 min. x
3 HS kick ups w/10 sec. hold
2 HS negatives
2 HS push-ups
3. Running prep
3 min job
5 min.
20 high knees
20 butt kickers
20 frankensteins
5-8 min. x
50m run (increasing pace and stride) - walk back to start
Metcon
WOD prep
HSPU skipp x 8 min.
Identify ideal HSPU dept + position
Learn to kip
Demonstrate good push-up mechanics
Metcon (Time)
For time
30-25-20-15-10-5
HSPU
200m run for every minute you take on HSPU (e.g. if it takes 1:05 to complete a set of HSPU, then you run 200m. If it takes 2:01, then you run 400m, etc).
Accessory
Pick 1
Metcon (No Measure)
Strength:
4x6-8 bench press (heavy)
superset
4x15-20 GHD situps
4x8-15 ring dips
superset
4x10 crossover knees to elbows (hanging straps) - per side
4x8-12 single arm land mind press
superset
4x9-12 high angle DB row
Metcon (No Measure)
Conditioning
10 min.
50 double unders
12 burpees
12 min. x
15 push ups
15 ring rows
25' HS walk or 2 wall walks
For time
100 abmat or GHD situps
Metcon (No Measure)
Functional improvement
7 min.
banded pull-apart series; 7 reps ea; 6 positions
7 min. x
30 sec. bar hang
30 sec pvc pass through
5 push ups w/5 sec. hold at top
9 min. x
I, T, Y's on the wall - 1 min. each
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 28, 2018
Male Clients
1
Brian
Stites
CrossFit: 1600
8:15
Assault bike for 15 cal instead of run... all sets unbroken!
2
Zac
Dinsmore
CrossFit: 1600
9:47
3
Mark
Hufford
CrossFit: 0530
10:55
All unbroken < 1:00
4
Zach
Wilson
CrossFit: 0530
12:37
5
Chris
Welch
CrossFit: 1600
13:20
6
Dan
Smith
CrossFit: 0530
15:08
7
Reginald
Harris
CrossFit: 1200
15:43
Unbroken? HA!! that's a good one!
8
Kenyon
Thornburg
CrossFit: 0530
17:26
stoophid
9
Travis
Wentworth
CrossFit: 1200
17:47
WoW
10
Private
CrossFit: 1200
18:31
11
Tanner
Pinnell
CrossFit: 1200
18:32
12
Brian
Hash
CrossFit: 0530
9:29
Pushups
13
John
Brooks
CrossFit: 0530
9:55
21,18,15,12,9,6 hspu
14
Trey
Cauldwell
CrossFit: 1200
10:33
15, 12, 9, 7, 5, 3; abmat+10#
15
Jon
Bakalar
CrossFit: 0630
11:08
Started with HSPU. Wrist/Neck. Moved to hrpu
16
Misael
Herrera
CrossFit: 1200
15:13
17
Michael
Dauernheim
CrossFit: 1200
17:55
30/25/20/15/10/5 scaled to push ups, then knee push ups. 3 rds 40...
Female Clients
1
Madison
Freeman
CrossFit: 1600
8:34
2
April
Taege
CrossFit: 1600
13:00
3
Kimberly
Hoffman
CrossFit: 0530
23:08
600m, 600m, 400m, 200m, 200m
4
Alicia
Covert
CrossFit: 1600
10:36
15, 12, 9, 7, 5, 3
5
Dana
Evans
CrossFit: 0530
13:26
Push-ups, mostly on knees.
6
Candace
Dietrich
CrossFit: 1830
14:36
Scaled reps. Switched to pU after two rounds
7
Nicole
Cannavo
CrossFit: 1830
16:43
HSPU 15, 12, 9, 7, 5, 3
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