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Components
Metcon
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
Consistency is Key - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Classes
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (8/16)
Workout
Consistency is Key
– Metcon: The goal of today’s piece to breath for 25 minutes. Nothing in this workout should prevent you from being consistent for all rounds.
Warm-up
A:
Alternating Tabata #1 x 20s work/10s rest:
1a) Single Unders
1b) Scorpions
Alternating Tabata #2 x 20s work/10s rest
1a) SDHP w. empty bar
1b) Barbell Rows w. empty bar
Then,
Review all of today’s Movements:
– Asymmetrical Carry (Front Rack + OH)
– Strict Ring Pull-ups
– Ring OR Bar Dips
– Front Rack Reverse Lunges
Metcon
B: Metcon (Weight)
EMOM 25:
MINUTE 1: 40s of Asymmetrical OH Carry (53s, 35s)
*1 KB OH/1 KB in Front Rack
MINUTE 2: 10/8 Strict Ring Pull-ups
MINUTE 3: 12/8 Ring or Bar Dips
MINUTE 4: 15 SDHP (95, 65)
MINUTE 5: 10 Front Rack Reverse Lunges (95, 65) (total)
Extra Credit
C: Metcon (No Measure)
AFAP:
75-50-25
Banded Pulldowns
Banded Pushdowns
*After each set complete a 30s Hollow Hold.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 11, 2019
Male Clients
1
Daniel
Scullion
6:00 CrossFit Group Class...
95 lbs
1
Dominic
Talanca
5:00PM CrossFit Group Cla...
95 lbs
2
Brian
Rogers
6:00 CrossFit Group Class...
95 lbs
2
Dan
Glauber
6:00 CrossFit Group Class...
95 lbs
35 for KB AT BEST 8 ring pullups regular dips 95 for both SDHP
2
Greg
Barber
6:00 CrossFit Group Class...
95 lbs
2
Jeff
Groves
8:45 CrossFit Group Class...
95 lbs
2
Kevin
English
5:00PM CrossFit Group Cla...
95 lbs
95 barbell, 45 kettlebell OH Carry - 1,1,1,1,1 Ring pull-ups - 10...
2
Ryan
Fox
5:00PM CrossFit Group Cla...
95 lbs
🙅🏼♂️🙅🏼♂️🤢🤢☠️☠️
Female Clients
1
Shelby
Morge
1:00PM CrossFit Group Cla...
75 lbs
KB carry 12 and 35, ring pullups 6-8 each, bar dips 6-7 each, 75 ...
2
Anna
Zarn
5:00PM CrossFit Group Cla...
65 lbs
Orange kettlebells inverted, orange and green band
2
Christine
Abbata
6:00 CrossFit Group Class...
65 lbs
65lb SDHP/FRRL; bar PU; banded bar dip 🤢
2
Courtney
Steele
5:00PM CrossFit Group Cla...
65 lbs
35kb, ring pu(8,6,4,4), bar dips, 65#
2
Jade
Knutson Day
6:00 CrossFit Group Class...
65 lbs
Started at dips- did 8 strict dips from boxes, 15 SDHP @ 65, 10 f...
2
Jill
Scullion
6:00 CrossFit Group Class...
65 lbs
5 strict ring pullups per round
2
Meg
Gemelli
1:00PM CrossFit Group Cla...
65 lbs
Recovery style. OH carry @25 and 35, PU negs then bar pulls, dip ...
2
Stephanie
Sumner
6:00 CrossFit Group Class...
65 lbs
Lat pull down/ FS/10sdhp
3
Amanda
Wickman
5:00PM CrossFit Group Cla...
55 lbs
26 KB//banded pull-ups and dips
3
Private
6:00 CrossFit Group Class...
55 lbs
3
Fraleane
Holt
6:00 CrossFit Group Class...
55 lbs
3
Jamie
Troche
6:00 CrossFit Group Class...
55 lbs
SUCKFEST!!! 26# OH, black band PU, banded dips, 55# SDHP/FRRL
3
Katie
Ragan
5:00PM CrossFit Group Cla...
55 lbs
25lb KB, banded PU and Dips
3
Liz
Vasquez
8:45 CrossFit Group Class...
55 lbs
3
Monica
Jacobs
8:45 CrossFit Group Class...
55 lbs
26#KB, banded PU, ring dips
4
Karla
Fierimonte
8:45 CrossFit Group Class...
40 lbs
Lat pull down, dips on boxes
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