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Components
Handstand Push-ups
Legless Rope Climbs
Metcon
Metcon
Settings
Location
(All)
CrossFit Carolina Beach
Program
CrossFit
Date
Workout
3/4's Maximum Power - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
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):
29 (14/15)
Workout
3/4's Maximum Power
– Strength: This is the final week of our HSPU work. Next week we’ll perform a ”tester” cycle workout with HSPU/Rope Climbs. – Metcon: Today we are looking at 75% effort for all rounds. KB weight choices should be light and allow for sets of 10/10 the entire workout.
Warm-up
A:
Rowling with a partner x 8 Rounds:
Resting athlete completes:
10s Foam Roll of Lats each side
10 Banded Pull-aparts
Then,
Review HSPU + Legless Rope Climbs + Scaling
Strength/Skill
B1: Handstand Push-ups (5 x 6-8. Rest 45s.)
Handstand Push-ups
– Adv: Strict w. a vest
– Int: Strict OR Kipping
– Beg: Box Push-up x 5-8 per set.
B2: Legless Rope Climbs (5 x 1-2. Rest 45s.)
– Adv: Wear a vest
– Int: No vest
– Beg: BW Inverted Rows w. 1 ct. pause
Metcon
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 17:
300 Meter Row(or 20/16 cal bike)
20 KBS (53, 35)
10 T2B
Rx+:(5/3 Bar Muscle-ups after T2B each round)
L3: (45, 30)
L2: (35, 25) (Knee Lifts)
L1: (35, 25 Russian Swings) (Abmat Sit-ups)
– Alternate Option for Rowing
– 400m Run OR 300m Ski Erg
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 17:
300 Meter Row
20 KBS (53, 35)
10 T2B
Rx+:(5/3 Bar Muscle-ups after T2B each round)
L3: (45, 30)
L2: (35, 25) (Knee Lifts)
L1: (35, 25 Russian Swings) (Abmat Sit-ups)
– Alternate Option for Rowing
– 400m Run OR 300m Ski Erg
Extra Credit
D: Metcon (No Measure)
3 Rounds of:
15 DB Rollback Tricep Extensions
30 Banded Pull-aparts, underhand grip
Rest as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 22, 2019
Male Clients
1
Jordan
Vance
1:00PM CrossFit Group Cla...
4 x 8
Strict with 20# vest
2
Brian
Rogers
6:00 CrossFit Group Clase...
5 x 6
3
Clark
Wilson
6:00 CrossFit Group Clase...
5 x 8
Kipping
3
Daniel
Scullion
6:00 CrossFit Group Clase...
5 x 8
Kipping
3
Justin
Van Zyl
CrossFit: 7:00 AM
5 x 8
Box
4
Greg
Barber
6:00 CrossFit Group Clase...
5 x 6
kip
4
Jason
McLeod
6:00 CrossFit Group Clase...
3 x 6
5 strict,6kip,6kip
4
Jeff
Groves
8:45 CrossFit Group Class...
5 x 6
Kipping hspu
4
Kevin
Boyette
6:00PM CrossFit Group Cla...
5 x 6
5
Christian
Bolz
8:45 CrossFit Group Class...
5 x 5
Box pu
5
Scott
Shapiro
CrossFit: 7:00 AM
5 x 5
Box
6
Ryan
Fox
5:00PM CrossFit Group Cla...
5 x 3
Kipping
7
Dominic
Talanca
6:00PM CrossFit Group Cla...
5 x 2
8
Joseph
McHenry
6:00 CrossFit Group Clase...
5 x 0
Female Clients
1
Heather
Metzler
CrossFit: 7:00 AM
5 x 6
2
Lindsey
Gerkens
8:45 CrossFit Group Class...
5 x 5
Kip W/ 3 sec eccentrics
2
Liz
Vasquez
CrossFit: 7:00 AM
5 x 5
3
Anna
Zarn
6:00PM CrossFit Group Cla...
5 x 8
Z press 20#
3
Monica
Jacobs
8:45 CrossFit Group Class...
5 x 8
Pike on box
3
Selena
Boyette
6:00PM CrossFit Group Cla...
5 x 8
From box
4
Courtney
Steele
6:00 CrossFit Group Clase...
5 x 6
Kipling w/plate & ab mat.
4
Jade
Knutson Day
6:00 CrossFit Group Clase...
5 x 6
Inverted from a box
4
Katie
Ragan
6:00PM CrossFit Group Cla...
5 x 6
Box
4
Rebecca
McHenry
5:00PM CrossFit Group Cla...
5 x 6
20# Z press
5
Amber
Barber
CrossFit: 7:00 AM
5 x 5
kipping
5
Christine
Abbata
5:00PM CrossFit Group Cla...
5 x 5
Off box
5
Karla
Fierimonte
8:45 CrossFit Group Class...
5 x 5
On box
6
Shelby
Morge
1:00PM CrossFit Group Cla...
5 x 2
Eccentrics then 5-8 z press @ 25
7
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 x 1
5x6 25# zpress
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