Show Workout in Full Screen
Auto Scroll Page
Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
CrossFit TW18 Staines 15/04/2019 - CrossFit Staines
Class
(All)
6:00am CrossFit
7:00am CrossFit
9:30am CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (22/13)
Workout
CrossFit TW18 Staines 15/04/2019
5min Brief...
GOAL...
Building strength with steady consistency on Squats.
FOCUS...
Proper technique on the Squat focusing on core control, depth & chest upright.
TIME...
43 minutes of total workout time (Strength and AMRAP), not including transitions,
teaching, and rest period.
Warm-up
5min AMRAP
on your own or in pairs
20s Machine
5 Air Squat
5 DB Strict Press 10/5
5 Push Up
20s Machine
5 Sit Up
5 Bicycle Kicks
5 V-Up
20s Machine
5 DB Thrusters
5 Downward Dog Push Ups
5 Walkouts
Strength & Conditioning
4min...
Prep Weight for Squat
16min...
In Teams of 2/3 complete 8 rounds of 8 Reps each every 2 mins @ 50-60%
16min: Back Squat (60% - 8 Rds 8 Reps + Max Push Ups)
Back Squat
Conditioning
Metcon (AMRAP - Reps)
20min AMRAP...
In Teams of 2/3 complete the following...
30/each Cal Any Machine
400m Sync Run
30 Sync Proper Burpees
30 FG Transition (15MU)
30 Sync Push Ups
30 FG Ring Row (15MU)
30 Sync Down-Ups
400m Sync Run
Time Left...
Max Cal Any Machine 20s Intervals
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, 15, April 2019
Male Clients
1
ALEX
THE CUB R ...
7:30pm CrossFit
8 x 8 @ 90 kg
2
Matt
Chard
7:00am CrossFit
8 x 8 @ 80 kg
3
Alex
Scott
7:00am CrossFit
8 x 8 @ 60 kg
4
Daniel
Reilly
9:30am CrossFit
8 x 8 @ 50 kg
4
Guna
Shek
7:30pm CrossFit
8 x 8 @ 50 kg
5
Brad
Green
6:00am CrossFit
8 x 8 @ 45 kg
5
Dan
Lynch
7:00am CrossFit
8 x 8 @ 45 kg
6
mike
willerton
6:00am CrossFit
8 x 8 @ 40 kg
7
Andrea
Paddeu
6:30pm CrossFit
8 x 7 @ 60 kg
7
Bill
Allis
6:30pm CrossFit
8 x 7 @ 60 kg
7
Bruce
Peake
5:30pm CrossFit
8 x 7 @ 50 kg
7
Chris
Topping
6:30pm CrossFit
8 x 7 @ 72.5 kg
7
Connor
Vickers
6:30pm CrossFit
8 x 7 @ 60 kg
7
Craig
O'Shea
5:30pm CrossFit
8 x 7 @ 70 kg
7
Daniel
Alison
5:30pm CrossFit
8 x 7 @ 40 kg
7
Fred
Gale
6:30pm CrossFit
8 x 7 @ 60 kg
7
Gary
Nash
6:30pm CrossFit
8 x 7 @ 70 kg
7
Josh
Heather
6:30pm CrossFit
8 x 7 @ 60 kg
7
Louis
Hill
5:30pm CrossFit
8 x 7 @ 70 kg
7
Marcus
Warden
5:30pm CrossFit
8 x 7 @ 90 kg
7
Melissa La ...
l
6:30pm CrossFit
8 x 7 @ 50 kg
7
Rafael
Orta
6:30pm CrossFit
8 x 7 @ 60 kg
Female Clients
1
Sheryl
Bradley
7:30pm CrossFit
8 x 8 @ 55 kg
2
Fiona
Everington
9:30am CrossFit
8 x 8 @ 35 kg
2
Katie
McDonnell
7:30pm CrossFit
8 x 8 @ 35 kg
3
franciele
costa
9:30am CrossFit
8 x 8 @ 30 kg
3
Kristy
Gunning
9:30am CrossFit
8 x 8 @ 30 kg
3
Veronica
Wells
6:00am CrossFit
8 x 8 @ 30 kg
4
Ellie
Mcgowan
9:30am CrossFit
8 x 8 @ 25 kg
5
Lisa
Baron
7:00am CrossFit
8 x 8 @ 22.5 kg
6
Claire
Archer-Davis
5:30pm CrossFit
8 x 7 @ 40 kg
6
Kirsti
Gordon
5:30pm CrossFit
8 x 7 @ 25 kg
6
Lorna
Butchers
6:30pm CrossFit
8 x 7 @ 35 kg
6
Monika
Gadzala
5:30pm CrossFit
8 x 7 @ 35 kg
6
Naomi
Seligson
5:30pm CrossFit
8 x 7 @ 35 kg
Loading...
Powered By Wodify