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Components
"Bartender"
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
FRIDAY 1.29.21 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
7:30 AM CrossFit
9:00 AM CrossFit
12:00 PM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (4/4)
Workout
FRIDAY 1.29.21
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1: "Bartender" (AMRAP - Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Stimulus
- Conditioning Category: Grind
- Moderate barbell. One that we could hang power snatch for 15+ reps unbroken when fresh.
- Last time we completed this workout was 9/23/19.
- Score: Rounds + Reps
Modifications
DEADLIFT
- Double Dumbbell
- Banded Good Mornings
OVERHEAD SQUAT
- Front Squat
- Single Dumbbell
- 2x Reps Jump Squats
HANG POWER SNATCH
- Hang Power Clean
- Double Dumbbell
- Alternating Single Dumbbell
- Odd Object Ground to Overhead
2: Metcon (Time)
On the 15:00... Gymnastics Stamina
For Time:
100 Double Unders, 25 Kipping Handstand Push-Ups
80 Double Unders, 20 Kipping Handstand Push-Ups
60 Double Unders, 15 Kipping Handstand Push-Ups
40 Double Unders, 10 Kipping Handstand Push-Ups
20 Double Unders, 5 Kipping Handstand Push-Ups
Stimulus
- This workout will begin five minutes after completing part 1.
- Handstand push-up volume climbs considerably high here (75 reps). If we do not think we can complete each round of handstand push-ups in 5 sets or less, we may want to bring the volume down slightly.
- If still practicing double unders, let's cap our efforts at 1:30-1:15-1:00-:45-:30.
- Score: Time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 29, 2021
Male Clients
1
Ben
Sauer
5:30 PM CrossFit
6 + 21
2
Chris
Benedict
5:30 PM CrossFit
5 + 12
3
Junnior
Aranda
4:15 PM CrossFit
5 + 3
#85
4
Josh
Randels
12:00 PM CrossFit
4 + 12
95#
Female Clients
1
Erin
Bonthron
5:30 PM CrossFit
8 + 11
2
Simone
Favor
5:30 PM CrossFit
6 + 7
3
Melissa
Wood
7:30 AM CrossFit
6 + 0
65#
4
Alexandra
Decker
9:00 AM CrossFit
4 + 24
70#
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