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Components
Clean and Jerk
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
Ten Thousand Fists - Crossfit North Cloud
Class
(All)
5:15AM CrossFit
6:15AM CrossFit
5:15PM CrossFit
6:15PM CrossFit
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (3/7)
Workout
Ten Thousand Fists
Warm-up
Crossover Symmetry Activation
Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Then...
3:00 Cardio
10 Hanging Scap Retraction
10 Kip to Swing
10 Ring Row
:30 Handstand Hold
10 Wall Angels
10 Push Ups
10 Pause Air Squats
Weightlifting
Clean and Jerk (2,2,1,1,1,1)
Clean and Jerk
Clean and jerk
- 2 reps @ 75% 1 RM
- 2 reps @ 80% 1 RM
- 1 reps @ 85% 1 RM
- 1 reps @ 90% 1 RM
- 1 reps @ 85% 1 RM
- 1 reps @ 90% 1 RM
Rest 60-90 seconds between sets
Metcon
Metcon (3 Rounds for reps)
Complete EMOM 15 (3 Rounds) for Max Reps:
1 - Burpee Box Jump-Overs (24/20)
2 - Double Unders
3 - Pushups
4 - GHD/AbMat Situps
5 - Rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 10, 2020
Male Clients
1
PJ
Kearn
6:15PM CrossFit
1 x 1 @ 195 lbs
2
Jay
Lowell
5:15PM CrossFit
1 x 1 @ 150 lbs
3
Garett
Hood
6:15PM CrossFit
1 x 1 @ 135 lbs
Female Clients
1
Laura
Krier
5:15PM CrossFit
1 x 1 @ 150 lbs
2
Kim
LeSage
Remote Athlete
1 x 1 @ 130 lbs
2
Mallory
Robért
5:15AM CrossFit
1 x 1 @ 130 lbs
3
Jenny
Bauer
6:15PM CrossFit
1 x 1 @ 125 lbs
3
Monteene
Carter
Remote Athlete
1 x 1 @ 125 lbs
4
Candace
Lister
5:15AM CrossFit
1 x 1 @ 115 lbs
5
Kelly
Collard
5:15PM CrossFit
1 x 1 @ 85 lbs
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