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Components
Weighted Pull-ups
Pull-ups
Side Planks
Metcon
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
1/10/2017 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
Foundations 5:20 PM
5:20 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (10/1)
Workout
1/10/2017
Yoga/Mobility
Twisted Cross
-3 Minutes each side
Warm-up
KB/Cardio Warm-Up
8 Minute Intervals
1. Single arm KB front squats
2. Single Jump Rope
3. ALT Step Jump Rope
4. KB Swings
Repeat
Skill/Strength
If you struggle with pull-ups do the Max Effort on a scale.
If you are good at strict pull-ups do weighted pull-ups
Either one you do super set it with side planks. REQUIRED.
Weighted Pull-ups (3x8)
The Strict Pull-up
Pull-ups (3x Max Effort)
Pull-ups
Side Planks (3x ME. Every Second = 1 rep)
WOD
Metcon (Time)
4 Rounds for Time
20 Box Jumps, 24/20
30 Wall Ball, 20/14
10 Pull-ups or RX+: 5 Muscle-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 10, 2017
Male Clients
1
Cyrus
Medrano
Lift Sesh w/ Jared 3PM-4P...
3 x 8 @ 15 lbs
1
Private
5:20 PM CrossFit
3 x 8 @ 15 lbs
1
Kevin
Martinez
5:20 PM CrossFit
3 x 8 @ 15 lbs
2
King
Ray
5:20 PM CrossFit
3 x 8 @ 10 lbs
2
Lee
Ambrose
4:10PM CrossFit
3 x 8 @ 10 lbs
3
Jordan
Brewer
6:30 AM CrossFit
3 x 8 @ 5 lbs
4
Freddy
Aubert
5:20 AM CrossFit
3 x 8 @ 0 lbs
scald withfeet on ground
4
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
2 x 8 @ 28 lbs
23/28/28
4
Brendon
Jimenez
Lift Sesh w/ Jared 3PM-4P...
1 x 8 @ 25 lbs
10lb/15lb/25lb
4
Matt
Elbus
9:30 AM CrossFit
1 x 6 @ 18 lbs
1x8 bodyweight 1x6+2 1x4+4
Female Clients
1
Janet
James
5:20 AM CrossFit
3 x 8 @ 15 lbs
total 27 scaled bar pullups
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