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Components
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Wednesday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 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):
15 (4/11)
Workout
Wednesday
Warm-up
2 ROUNDS
20 Alt Shoulder Taps
5 Knee Push-Ups
10 Up Downs
10 See-Saw Bent Over Row
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK...
Rope Climb Practice
(No Measure)
*Split up into 2 groups if big class. One group start on ropes while the other continues active stretching & practicing renegade rows
Workout
Metcon (Time)
FOR TIME
200m DB Carry (35/25)|(25/15)*
15 Burpees
4 Rope Climbs
40 Jumping Lunges
2 Rope Climbs
20 Renegade Rows
2 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
15 Burpees
200m DB Carry
*For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry.
(Score is Time)
KG DB: (22.5/15)|(15/9)
*If its a big class do a 1 min stagger start with 2 groups. Take turns on the rope.
*22 min cap
RX+
50/35
Scaled
100m DB carry
Less weight
8-10 burpees
20-30 regular lunges
Rope Climb Options:
8/8 SA Ring Rows/ 4 Supine to Stand/Jump + Pull Knees to Chest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 27, 2021
Male Clients
1
Nick
Trzesniowski
5:00 AM CrossFit
12:40
Sorearms
2
Kenneth
Smith
4:30 PM CrossFit
17:49
Ropes were busy. Did supine to standing rope pulls.
3
Eli
Brewton
6:00 AM CrossFit
19:45
4
Austin
Haarmann
5:30 PM CrossFit
22:30
50lb carrier/RR. Floor up and down on rope instead of climbs.
Female Clients
1
Sam
Quale
5:00 AM CrossFit
11:11
Practice rope climbs Got 1st climb after workout completed
2
Jordyn
Bennett
6:30 PM CrossFit
13:30
Up downs #20 Half jumping lunges, half reverse lunges
3
Rachel
Vrooman
4:30 PM CrossFit
15:00
15#, SA RR
4
Anita
Dean
4:30 PM CrossFit
16:17
Supine to stand
5
Abby
Morales
4:30 PM CrossFit
16:49
10# DB
6
Aditi
Garg
6:00 AM CrossFit
17:10
Scaled to 15lb DB and supine to stand
7
Lacy
McKinley
4:30 PM CrossFit
17:35
20# DB, RX burpees, S/A RR, reverse lunges
8
Leigh
Green
8:30 AM CrossFit
21:00
15lb DB
9
Joy
Harrell
4:30 PM CrossFit
21:28
Rope climbs Jumping lunges Burpees Shoulder taps
10
Jessie
Pickett
8:30 AM CrossFit
22:00
25# db on carry | 15 burpees | 3 rope climb; 1 set RR | 40 jumpin...
10
Kallie
Hatfield
6:00 AM CrossFit
22:00
Forgot to look at actual time, it was close to 22min. Climbed hal...
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