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Components
Metcon
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
Saturday - 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
Saturday
Warm-up
2 ROUNDS
:30 Tuck Hold
5 KB Sumo Deadlifts
5 KB High Pulls
5 Up-Downs
5 Kip Swings*
*In the 2nd round, progress to Knees to Chest or Toes to Bar/Something.
Into … (optional)
1 ROUND (of the Post-Workout Strength)
:30 Hollow Hold
:30 DB/KB Turkish Sit-Ups (R)
:30 DB/KB Tirkish Sit-Ups (L)
1:00 Quad Heel Taps
Post-Workout Strength
Metcon (Weight)
3 SETS
:30 Hollow Body Hold
:30 SA DB Turkish Sit-Up (R)
:30 SA DB Turkish Sit-Up (L)
1:00 Quad Heel Taps
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 13 MINUTES
3, 6 , 9, and so on...
Sumo Deadlift High Pull (75/55)|(55/45)
Toes to Bar
Up-Downs
(Score is Rounds + Reps)
Partner Workout Option
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...
AMRAP x 16 MINUTES*
20 Sumo Deadlift High Pull (75/55)|(55/45)
30 Toes to Bar
40 Up-Downs
*P1 Works While P2 Rests. Alternate as needed.
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 28, 2020
Male Clients
Female Clients
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