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Components
Metcon
DB Pull-overs
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
GOAT WOD - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (7/14)
Workout
GOAT WOD
– Strength: Today’s EMOM we’ll perform some strength work for the back, biceps, triceps, and core. All intervals should doable so make sure your scaling is on point. – GOAT WOD: We’ll then perform a 12-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence.
Warm-up
A:
Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 10 minutes.
Then,
Review
– Ring or Bar Dips
– OH KB Carry
– Strict Pull-ups
Strength/Skill
B: Metcon (No Measure)
GOAT WOD:
EMOM 12:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work
*Score = Your goal for this year’s CF Open
Metcon
B: Metcon (Weight)
EMOM 12:
Minute 1: Double KB OH Carry x 100 Ft.
Minute 2: 12/8 Ring or Bar Dips
– Band Assisted OR Box Dips
Minute 3: 10/6 Strict Pull-ups
– Band Assisted OR Ring Rows w. a slight pause x 10-12.
Extra Credit
D: DB Pull-overs (4 x 10. Rest 60s.)
https://www.youtube.com/watch?v=Y4C7IzWhsIo
*between sets complete 10-15 Banded Hammer Curls
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 25, 2019
Male Clients
1
Greg
Barber
6:00 CrossFit Group Clase...
35 lbs
2
Albert
Steed
6:00 CrossFit Group Clase...
1 lbs
3
Ryan
Fox
5:00PM CrossFit Group Cla...
36 lbs
3
TJ
Beatty
6:00 CrossFit Group Clase...
36 lbs
4
Paul
Ragan
1:00PM CrossFit Group Cla...
35 lbs
then 30#, then 25#
5
Tevis
Blom
CrossFit: 7:00 AM
30 lbs
6
Bernie
Mowbray
8:45 CrossFit Group Class...
0 lbs
Destroyed my core
Female Clients
1
Courtney
Steele
6:00 CrossFit Group Clase...
35 lbs
35#kb, bar, pu
2
Christine
Abbata
5:00PM CrossFit Group Cla...
35 lbs
Banded PUs for last 2 sets, box dips
2
Stacy
Kapello-Fox
8:45 CrossFit Group Class...
35 lbs
3
Blair
Williams
6:00 CrossFit Group Clase...
30 lbs
OH Carry
3
Jennifer
Sullivan
8:45 CrossFit Group Class...
30 lbs
3
Kimberly
Grenier
1:00PM CrossFit Group Cla...
30 lbs
DB
4
Private
6:00 CrossFit Group Clase...
26 lbs
4
Fraleane
Holt
6:00 CrossFit Group Clase...
26 lbs
4
Jamie
Troche
1:00PM CrossFit Group Cla...
26 lbs
4
Shelby
Morge
1:00PM CrossFit Group Cla...
26 lbs
26 lbs, bar dips, pullups
5
Christine
Cadwallader
8:45 CrossFit Group Class...
25 lbs
Dips on a box, banded pull-ups last set lat pull down #100
6
Monica
Jacobs
8:45 CrossFit Group Class...
20 lbs
20# DB, banded dips + PU
7
Brooke
Scacheri
8:45 CrossFit Group Class...
15 lbs
Box dips, largest band for pull ups
7
Karla
Fierimonte
8:45 CrossFit Group Class...
15 lbs
Banded pull ups, dips on box
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