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Components
Metcon
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
Failure? Not An Option! - 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):
35 (14/21)
Workout
Failure? Not An Option!
– Metcon: After an entire month of training the musculature that assists movements like rope climbs and HSPU we are putting all our work together to test both the HSPU and Rope Climb. The goal with this workout is to stay consistent and NOT hit failure.
Warm-up
A:
5 Minutes of Dynamic Movement that consists of
A Skips
Knee Grabs
Solider Kicks
Walking Lunges with a twist
High Knees
Back Peddle
Carioca
90 Degree Hip Rotations
Ect.
Then,
Review Rope Climbs, HSPU and all scaling options. Athletes will then 5 minutes of warming up for the workout.
Metcon
B: Metcon (Time)
Rx+:
For time:
10-8-6-4-2
Strict HSPU
*2 Legless Rope Climbs after each set
Rx:
10-8-6-4-2
Kipping HSPU
*2 Rope Climbs after each set w. legs
L3:
10-8-6-4-2
Kipping HSPU to 1 Abmat
*1-2 Rope Climbs w. legs after each set
L2/L1:
15-12-9-6-3
Box Push-ups
Strict Band Assisted Chin-ups
Extra Credit
C: Metcon (Weight)
AMRAP 10 of:
10 Side Plank Crunches each
20 Double KB Bent-over Rows
30 DB Rollback Tricep Extensions (light)
*Rest as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 29, 2019
Male Clients
1
Jordan
Vance
1:00PM CrossFit Group Cla...
6:29
6"deficit
2
Daniel
Scullion
6:00 CrossFit Group Clase...
4:17
3
Greg
Barber
6:00 CrossFit Group Clase...
6:56
4
Clark
Wilson
6:00 CrossFit Group Clase...
8:22
5
Kevin
Boyette
6:00PM CrossFit Group Cla...
10:45
6
Alan
Brook
8:45 CrossFit Group Class...
11:44
7
Justin
Van Zyl
CrossFit: 7:00 AM
3:50
L2 with ring rows
8
Brett
Keeler
6:00 CrossFit Group Clase...
4:32
40#zpress
9
Dan
Lee
6:00 CrossFit Group Clase...
5:11
10
Paul
Ragan
5:00PM CrossFit Group Cla...
10:00
box pu / 8 legless, 2 reg no idea on time
11
Adam
Zazzali
6:00 CrossFit Group Clase...
10:38
40/35lb Z-rope w/legs
12
Ryan
Fox
1:00PM CrossFit Group Cla...
11:52
L3
13
Kevin
English
5:00PM CrossFit Group Cla...
12:40
Started w box HSPUs, switched to z press 30, 35 lbs 6 leg rope cl...
14
Dominic
Talanca
1:00PM CrossFit Group Cla...
0:00
2 kipping + eccentrics for 3 rounds
Female Clients
1
Lindsey
Gerkens
1:00PM CrossFit Group Cla...
5:22
Rest 3 mins, repeat: 7:15. Rest 3 mins, repeat w/ 1 rope/rnd: 5:3...
2
Liz
Vasquez
5:00PM CrossFit Group Cla...
7:25
:)
3
Meg
Gemelli
1:00PM CrossFit Group Cla...
8:48
4
Jill
Scullion
6:00 CrossFit Group Clase...
9:58
5
Emma
English
5:00PM CrossFit Group Cla...
10:40
Very slow on rope climbs
6
Fraleane
Holt
6:00 CrossFit Group Clase...
4:12
25# zpress, ring rows
7
Private
6:00 CrossFit Group Clase...
4:20
8
Mary
Kay McLeod
1:00PM CrossFit Group Cla...
5:49
Ring pulls and z press
9
Brooke
Scacheri
8:45 CrossFit Group Class...
6:32
20# zpress, ring rows
10
Monica
Jacobs
8:45 CrossFit Group Class...
7:05
25# zpress, 5 legless climbs
11
Amanda
Michael
5:00PM CrossFit Group Cla...
9:35
Ab mat and 15lb plate HSPU, 3 sets 1 rope climb, 3 sets band assi...
12
Kimberly
Grenier
6:00 CrossFit Group Clase...
10:00
25lb Z press, rope climb attempts
13
Anna
Zarn
5:00PM CrossFit Group Cla...
10:30
Wear better shoes next time, the adidas are awful for rope climbs...
14
Rebecca
McHenry
5:00PM CrossFit Group Cla...
10:32
Box w/ mat and 25 plate, chin ups
15
Katie
Ragan
5:00PM CrossFit Group Cla...
11:00
Box Push Ups/ Rope Climbs 15-12-9-6-3, 1 rope climb between sets
16
Rachel
Hatfield
6:00 CrossFit Group Clase...
12:00
Did not time :(
17
Courtney
Steele
6:00PM CrossFit Group Cla...
13:00
L3: ab mat & plate
18
Shelby
Morge
1:00PM CrossFit Group Cla...
15:00
Not sure on time. Did eccentrics and switched to ring rows for my...
19
Jennifer
Sullivan
8:45 CrossFit Group Class...
1:00:00
30lbs
20
Christine
Abbata
5:00PM CrossFit Group Cla...
0:00
10/8/6/4/2 box PU; 2 RCs/rd
20
Karla
Fierimonte
8:45 CrossFit Group Class...
0:00
Z press, ring rows
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