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Components
"Road Trip"
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
TUESDAY 9.10.19 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (6/8)
Workout
TUESDAY 9.10.19
Deload Week.
WU:
500M Row
Foam Roll
MC: "Road Trip" (Time)
5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders
STIMULUS
• Choose a weight on the kettlebell swing that you're able to complete 25+ reps unbroken when fresh
• Within the workout, this should be a weight that you can complete with 1 break max
• This workout should take somewhere between 15-20 minutes to complete
MC2: Metcon (AMRAP - Reps)
Gymnastic Conditioning
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
...
Continue to add (1) rep to each movement until the cap is reached
STIMULUS
• Working strict pressing and pulling in this ascending rep gymnastics piece
• Continue to add 1 rep to each movement on each round until the 6 minutes is up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 10, 2019
Leaderboard
Men's "Road Trip"
Ben Sauer
09/10/2019
15:48
Chris Benedict
09/10/2019
16:01
Women's "Road Trip"
Erin Bonthron
09/10/2019
15:14
Eliza Corrigan
09/10/2019
15:27
Male Clients
1
Ben
Sauer
4:30 PM CrossFit
15:48
2
Chris
Benedict
6:00 AM CrossFit
16:01
DUs still need work but getting better.
3
Joe
Espinoza
5:30 PM CrossFit
17:27
4
mario
mancha
6:30 PM CrossFit
18:08
5
Keenan
LIlyquist
6:30 PM CrossFit
18:28
6
Ryan
Oliver
5:30 PM CrossFit
18:49
Female Clients
1
Erin
Bonthron
6:00 AM CrossFit
15:14
2
Eliza
Corrigan
6:30 PM CrossFit
15:27
rd 1- 2:58 rd 2 - 3:02 rd 3 - 3:03 rd 4 - 3:24 rd 5 - 3:00
3
Erin
Settles
6:30 PM CrossFit
19:35
4
Stephanie
Marnocha
6:00 AM CrossFit
17:49
Sub .7 AAB & 30 sec ski erg
5
Chelsea
Mancha
6:30 PM CrossFit
19:21
#35
6
Destiny
Babb
6:30 PM CrossFit
19:36
f'ing dubs
7
Allison
Riley
6:30 PM CrossFit
19:42
44, singles
8
Liz
Kwon
4:30 PM CrossFit
0:00
did 343 instead
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