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Components
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Tuesday - 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
Tuesday
A. CONDITIONING
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 - 12 Front Squats (155/105)
MIN 2 - 12 Chest to Bar Pull-Ups
(No Measure)
GOAL: EFFORT | Might end up a little more like an AMRAP toward the end for some but actually this workout should be uncomfortable but doable. All squats should be unbroken and depending on your proficiency on the pull-up bar...those should be either unbroken or max 1 break. Expect to have more rest after your pull-ups...don't expect your legs to feel that good either way!
B. 60:00 GPP
Warm-up
3 SETS
100m Run
20 Mountain Climbers
5 BB Strict Press
:10 BB OH Hold
-Quick Rest b/t Sets-
Workout
Metcon (Time)
4 ROUNDS FOR TIME
400m Run
24 Sit-Ups
12 Push Press (115/75)|(75/55)
(Score is Time)
KG BB: (50/35)|(35/25)
Post Workout Skill
Metcon (No Measure)
ON A 15:00 RUNNING CLOCK...
Practice Handstand Walking Options*
Option 1 - HS Walk or Assisted Walk
Option 2 - Freestanding HS Hold or Wall Hold
Option 3 - Pike "Around the Worlds"
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
5 SETS
10 Strict Toes to Bar
10 Tempo Push-Ups (2020)
-Rest Briefly b/t Sets-
(No Measure)
GOAL: QUALITY | Control, control, control and more control. Slow is smooth and smooth is fast here today. Don't rush through your reps...take your time. But only a short rest b/t sets. We want quality reps while also fighting through accumulated fatigue.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 21, 2021
Male Clients
Female Clients
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