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Components
Metcon
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
1.28.20 - Ionic Fitness
Class
(All)
6:00 am CrossFit
8:00 am CrossFit
Open Gym
11:45 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):
9 (4/5)
Workout
1.28.20
Warm Up
20 Calories
20 KBS
20 Push ups
Metcon (AMRAP - Rounds)
24min Alt EMOM
Min 1 - 5 DB Thrusters + 5 Pull Ups
Min 2 - 10 T2B + 10 DB Hang Snatch
Min 3 - 15 Calories
Min 4 - Rest
Thrusters and Pull up modifications should be done unbroken every round. Tailor T2B so they can be accomplished in no more than 2 sets and hang snatches should be in one. Sprint though the calories and then actively start your recovery period. Big deep breathes will help you learn to control your heart rate
Metcon (AMRAP - Rounds and Reps)
1min Plank Buy in
Then
4min ABRAP
20 Crunches
20 Leglifts
20 Vups
Then
1min Plank Cash out
Cool Down
Grab a foam roller or barbell and mash your sore muscles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 28, 2020
Male Clients
1
Kevin
Potter
11:45 AM CrossFit
20 Rounds
2
Andy
Hengstebeck
11:45 AM CrossFit
19 Rounds
40# db/ 2rds T2B/4 rds K2E (missed 5 rows in time)
3
Costa
Poulias
8:00 am CrossFit
6 Rounds
50#, t2b,strict pull-ups, bike/ski
3
Mike
Kumbat
5:30 pm CrossFit
6 Rounds
45lb 150M run
Female Clients
1
Katie
Cook
6:00 am CrossFit
6 Rounds
35lbs
2
Marilyn
Stein
8:00 am CrossFit
18 Rounds
cal row each rd: 9-9-10-11-9-9 10lb DBs, ring rows, knee raises
3
Ivanys
Vasseur
4:30 pm CrossFit
6 Rounds
3
Mary
McLearn
8:00 am CrossFit
6 Rounds
4
Judy
DaRocha
6:00 am CrossFit
5 Rounds
Modified all
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