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Components
Sumo Deadlift Against ...
Southie
Standing Banded Ab Pu ...
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
Feb 4 - 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):
52 (20/32)
Workout
Feb 4
– Strength: Build to a 1RM Sumo Deadlift against a band over the course of 8-10 sets. We will be using this number starting next Thursday for a speed-cycle. – Metcon: The goal with this piece is to focus on being efficient with the barbell and strategy as it’s easy to overshoot this one. Effort should be around 80-85% and loading should be heavy-ish for the squat cleans, likely a weight you’ll perform fast singles with.
Warm-up
A:
BP Lower Complex with an empty BB:
3 Rounds of:
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add lightweight.
Then,
Review Sumo Deadlift against a band. Between warm-up sets perform 10 Glute Bridges to activate the glutes.
Strength/Skill
B: Sumo Deadlift Against bands (1RM. Rest 2:00)
– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.
– Beginner: 5 x 5, no band. Rest 2:00
Metcon Prep
C: Metcon (No Measure)
2 Deadlifts + 2 Hang Power Cleans + 1 Squat. Warm-up to Metcon weight in 3-4 sets. Rest 60s.
Metcon
D: Southie (Time)
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
10:00 Cap
Beginner Option:
AMRAP 8:
8 Deadlifts (135, 95)
8 Goblet Squats (53, 35)
8 Squat Thrusts
Extra Credit
Standing Banded Ab Pulldowns (Accumulate 100 Reps. Rest as needed.)
https://www.youtube.com/watch?v=Z49E5yXc8lw&t=12s
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 04, 2019
Male Clients
1
Joel
Hartzler
1:00PM CrossFit Group Cla...
1 x 1 @ 515 lbs
Plus 2 purple bands in the rack.
2
Jason
McLeod
5:00PM CrossFit Group Cla...
1 x 1 @ 500 lbs
Black band
3
Albert
Steed
6:00 CrossFit Group Clase...
1 x 1 @ 455 lbs
Black band. Didn't like it. Interfered with gripping bar well.
4
Daniel
Scullion
6:00 CrossFit Group Clase...
1 x 1 @ 365 lbs
4
Joel
Brown
6:00 CrossFit Group Clase...
1 x 1 @ 365 lbs
low back on fire
5
Brett
Keeler
6:00 CrossFit Group Clase...
1 x 1 @ 335 lbs
Black band
5
Brett
Smith
5:00PM CrossFit Group Cla...
1 x 1 @ 335 lbs
5
Joseph
McHenry
5:00PM CrossFit Group Cla...
1 x 1 @ 335 lbs
5
Ryan
Fox
5:00PM CrossFit Group Cla...
1 x 1 @ 335 lbs
With purple band
5
TJ
Beatty
6:00 CrossFit Group Clase...
1 x 1 @ 335 lbs
With Black Band
6
Dan
Glauber
6:00 CrossFit Group Clase...
1 x 1 @ 315 lbs
"Thin" Purple Band (almost got 335)
7
Kevin
English
5:00PM CrossFit Group Cla...
1 x 1 @ 305 lbs
8
Phillip
Jacobs
6:00PM CrossFit Group Cla...
1 x 1 @ 300 lbs
orange band
9
Dan
Lee
6:00 CrossFit Group Clase...
1 x 1 @ 275 lbs
purple band - thinner
9
Jon
Higgins
6:00PM CrossFit Group Cla...
1 x 1 @ 275 lbs
9
Paul
Ragan
5:00PM CrossFit Group Cla...
1 x 1 @ 275 lbs
purple band
10
Greg
Barber
6:00 CrossFit Group Clase...
1 x 1 @ 265 lbs
1 purple band
10
Scott
Stalls
8:45 CrossFit Group Class...
1 x 1 @ 265 lbs
11
Shane
Higgins
5:00PM CrossFit Group Cla...
3 x 3 @ 245 lbs
No Band
12
Brendan
Davenport
8:45 CrossFit Group Class...
1 x 1 @ 235 lbs
fell backwards when i got it up!
Female Clients
1
Jade
Knutson Day
6:00 CrossFit Group Clase...
1 x 1 @ 280 lbs
With thick orange band wrapped twice and 1lb red plates
1
Meg
Gemelli
1:00PM CrossFit Group Cla...
1 x 1 @ 280 lbs
Purple band. Watch foot positioning, go wider
2
Gretchen
Steed
5:00PM CrossFit Group Cla...
1 x 1 @ 275 lbs
Purple band
2
Kimberly
Grenier
5:00PM CrossFit Group Cla...
1 x 1 @ 275 lbs
Purple band
3
Shelby
Morge
1:00PM CrossFit Group Cla...
1 x 1 @ 245 lbs
Purple band
3
Stephanie
Sumner
6:00 CrossFit Group Clase...
1 x 1 @ 245 lbs
black band
4
Heather
Metzler
8:45 CrossFit Group Class...
1 x 1 @ 235 lbs
purple band!!
4
Stacy
Kapello-Fox
8:45 CrossFit Group Class...
1 x 1 @ 235 lbs
Purple band
5
Amanda
Wickman
6:00PM CrossFit Group Cla...
1 x 1 @ 200 lbs
Prev 175 Green band
5
Christine
Cadwallader
8:45 CrossFit Group Class...
1 x 1 @ 200 lbs
Green band
6
Private
CrossFit: 7:00 AM
1 x 1 @ 195 lbs
7
Courtney
Steele
6:00 CrossFit Group Clase...
1 x 1 @ 185 lbs
black band- green band last 1RM
7
Debbie
Bolz
5:00PM CrossFit Group Cla...
1 x 1 @ 185 lbs
7
Lindsey
Gerkens
8:45 CrossFit Group Class...
1 x 1 @ 185 lbs
Orange, light bc sore back
8
Monica
Jacobs
8:45 CrossFit Group Class...
1 x 1 @ 180 lbs
10# PR, Blue band
9
Cherie
Borders
8:45 CrossFit Group Class...
1 x 1 @ 175 lbs
Purple band
9
Fraleane
Holt
8:45 CrossFit Group Class...
1 x 1 @ 175 lbs
Purple band
9
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 x 1 @ 175 lbs
Blue band
10
Lauren
Thompson
6:00 CrossFit Group Clase...
1 x 1 @ 170 lbs
Felt safe and comfortable with the weight.
10
Mary
Kay McLeod
1:00PM CrossFit Group Cla...
1 x 1 @ 170 lbs
11
Anna
Zarn
5:00PM CrossFit Group Cla...
1 x 1 @ 165 lbs
11
Brooke
Higgins
6:00PM CrossFit Group Cla...
1 x 1 @ 165 lbs
With green Band
11
Brooke
Scacheri
8:45 CrossFit Group Class...
1 x 1 @ 165 lbs
11
Robynn
Tomaselli
8:45 CrossFit Group Class...
1 x 1 @ 165 lbs
12
Jessica
Weinkle
6:00 CrossFit Group Clase...
1 x 1 @ 160 lbs
13
Beth
Grace
8:45 CrossFit Group Class...
1 x 1 @ 155 lbs
13
Katie
Ragan
5:00PM CrossFit Group Cla...
1 x 1 @ 155 lbs
14
Amber
Barber
CrossFit: 7:00 AM
1 x 1 @ 140 lbs
15
Elizabeth
McLamb
5:00PM CrossFit Group Cla...
1 x 1 @ 125 lbs
16
Abbey
McClanahan
5:00PM CrossFit Group Cla...
5 x 5 @ 95 lbs
17
Blair
Williams
6:00 CrossFit Group Clase...
5 x 5 @ 85 lbs
18
Olessia
Roth
5:00PM CrossFit Group Cla...
1 x 0 @ 175 lbs
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