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Components
Metcon
Metcon
KB Curls
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Score is Poor. Perform is Key - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (5/14)
Workout
Score is Poor. Perform is Key
– Skill: Today choose 2 out of the 4 choices and accumulate 30-60s of total time performing a static hold. – Metcon: Today you should be able to sustain a 75% effort for the entire workout meaning your reps output should only drop off slightly each set. Don’t worry about your score today, worry about performing each movement perfectly.
Warm-up
Strength/Skill
B: Metcon (Weight)
Gymnastics Static Holds x Accumulate 30-60s each
– L-Sit
– Hollow Hold
– Ring Support
– Chest Facing Wall Handstand
*Choose 2 of the 4
Metcon
C: Metcon (AMRAP - Reps)
5 Rounds 30s work/30s rest:
1a) Wallballs (20, 14)
1b) Box Jumps w. step down (24, 20)
1c) Double Unders
1d) Russian Twists w. a plate (25, 15)
1c) Burpees
*Score = Total Wallballs + Burpees
L2: (14, 10) (20, 15) (15, 10)
L1: (10, 8) (20, 15 Step-ups) (10, BW)
Extra Credit
D: KB Curls (3 x 10-12. Rest 60s.)
https://www.youtube.com/watch?v=EGEfZKYpJZI
Then,
5 Minutes of Parasympathetic Breathing OR Light Foam Rolling
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 09, 2019
Male Clients
1
Sammy
Norman
5:00PM CrossFit Group Cla...
226 lbs
2
Brett
Smith
5:00PM CrossFit Group Cla...
208 lbs
3
Bradley
Farrell
6:00PM CrossFit Group Cla...
175 lbs
Be - L sit & wall handstand
4
Dominic
Talanca
1:00PM CrossFit Group Cla...
195 lbs
5
TJ
Beatty
6:00 CrossFit Group Clase...
0 lbs
Hollow hold rig Ring support
Female Clients
1
Shelby
Morge
5:00PM CrossFit Group Cla...
145 lbs
Ring hold, wall handstand
2
Meg
Gemelli
1:00PM CrossFit Group Cla...
140 lbs
3
Amanda
Wickman
5:00PM CrossFit Group Cla...
0 lbs
Wall facing HS/box L-holds
3
Anna
Zarn
6:00 CrossFit Group Clase...
0 lbs
Hollow holds, wall handstand
3
Brooke
Scacheri
8:45 CrossFit Group Class...
0 lbs
Hanging L sit, hollow rock hold, ring support
3
Christine
Abbata
6:00PM CrossFit Group Cla...
0 lbs
Hollow hold, handstand
3
Private
6:00 CrossFit Group Clase...
0 lbs
3
Jamie
Troche
6:00 CrossFit Group Clase...
0 lbs
L sit, chest facing wall handstand
3
Jennifer
Sullivan
8:45 CrossFit Group Class...
0 lbs
3
Jessica
Weinkle
1:00PM CrossFit Group Cla...
0 lbs
3
Karla
Fierimonte
8:45 CrossFit Group Class...
0 lbs
3
Katie
Ragan
5:00PM CrossFit Group Cla...
0 lbs
Hollow Holds and L-Sit
3
Monica
Jacobs
1:00PM CrossFit Group Cla...
0 lbs
L-sit on rings, HH on rig
3
Rebecca
McHenry
5:00PM CrossFit Group Cla...
0 lbs
L sit, hollow holds
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