Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Metcon
Metcon
GHD Sit-ups
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Tuesday - CROSSFIT GRAYS HARBOR
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Tuesday
A. CONDITIONING
Metcon (AMRAP - Reps)
EMOM x 16 MINUTES*
MIN 1 - :50 Max Single DB Front Rack Step-Ups (50/35)|(24/20)
MIN 2 - :50 Max Burpee Box Jump
MIN 3&4 - 500/400m Row
(Score is Reps)
KG DB: (22.5/15)
Goal: This EMOM is meant to be GNARLY in MIN 1 & 2. Don't hold back. In MIN 3&4, manage the row as needed to complete the effort without losing your pace in the "for reps" movements.
B. 60:00 GPP
Warm-up
2:00 Bike
2 ROUNDS
10 Toe Touch Jumping Jacks
10 Banded Pull Aparts
20 Shoulder Taps
Into…
2 ROUNDS*
10 Scap Pull-Ups
5 Tempo Ring Rows
10 Scap Push-Ups
5 Tempo Knee Push-ups
*Perform slow :03 descent on each rep for the Tempo Ring Row and Tempo Push-Ups.
Skill
Metcon (AMRAP - Reps)
3 SETS
Max Pull-Ups*
-Rest as Needed b/t Sets-
*End set before grip or mechanics fail.
(Score is Reps)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 5 MINUTES
5 Strict Pull-Ups
7 Hand Release Push-Ups
(Score is Rounds + Reps)
-Rest 2:00-
AMRAP x 5 MINUTES
Max Cal Bike
(Score is Reps)
-Rest 2:00-
AMRAP x 5 MINUTES
5 Pull-Ups*
7 Hand Release Push-Ups
*Chest to Bar optional.
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
GHD Sit-ups (4x10)
GHD Sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 12, 2021
Male Clients
Female Clients
Loading...
Powered By Wodify