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Components
Sumo Deadlift Against ...
Under Pressure
Banded Pull-Through
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 7th - 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):
26 (14/12)
Workout
Feb 7th
– Strength: Today we start a new cycle with the Banded Sumo Deadlift which was tested on Monday. Take 3-4 sets to build to your 75% and use that weight for ALL 8 sets of 3, every 60-90s. Reset on each rep, these are NOT done touch n go. – Metcon: Today’s Metcon is meant to be done at near maximal effort. Thrusters should be light and capable of being done UB. Don’t try to overpace this one, just go for it!
Warm-up
A:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Then,
15 Seated (on Bench) Dynamic Jumps to warm-up the CNS
Strength/Skill
B: Sumo Deadlift Against bands (8 x 3 @75% of Monday, every 60-90s.)
Metcon Prep
C: Metcon (No Measure)
Thrusters + Burpee Box Jump: 3 x 5 + 2. Rest 60s.
Metcon
D: Under Pressure (Time)
For time:
21-15-9
Thrusters (95, 65)
Burpee Box Jumps (24, 20)
*8:00 Cap
L3: (75, 55)
L2: (65, 45) (20, 15)
L1: (55, 35) (Regular Burpees/no box)
Extra Credit
E: Banded Pull-Through (Wide Stance. 4 x 25. Rest 60s.)
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be
*Between each set complete a 10s Side Plank each side.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 07, 2019
Male Clients
1
Jason
McLeod
6:00 CrossFit Group Clase...
8 x 3 @ 375 lbs
Tough
2
Daniel
Scullion
6:00 CrossFit Group Clase...
8 x 3 @ 275 lbs
Purple
3
Dominic
Talanca
6:00PM CrossFit Group Cla...
8 x 3 @ 265 lbs
Black band
4
Joseph
McHenry
5:00PM CrossFit Group Cla...
8 x 3 @ 260 lbs
5
Bradley
Farrell
6:00PM CrossFit Group Cla...
8 x 3 @ 255 lbs
5
Brett
Keeler
6:00 CrossFit Group Clase...
8 x 3 @ 255 lbs
Purple
5
Clark
Wilson
6:00 CrossFit Group Clase...
8 x 3 @ 255 lbs
5
Dan
Glauber
6:00 CrossFit Group Clase...
8 x 3 @ 255 lbs
5
Ryan
Fox
1:00PM CrossFit Group Cla...
8 x 3 @ 255 lbs
5
TJ
Beatty
6:00 CrossFit Group Clase...
8 x 3 @ 255 lbs
Purple band
6
Phillip
Jacobs
5:00PM CrossFit Group Cla...
8 x 3 @ 225 lbs
Orange band
7
Brian
Rogers
6:00 CrossFit Group Clase...
8 x 3 @ 205 lbs
7
Greg
Barber
6:00 CrossFit Group Clase...
8 x 3 @ 205 lbs
purple band
8
Tevis
Blom
CrossFit: 7:00 AM
8 x 3 @ 125 lbs
No band
Female Clients
1
Meg
Gemelli
1:00PM CrossFit Group Cla...
8 x 3 @ 215 lbs
Purple
2
Shelby
Morge
1:00PM CrossFit Group Cla...
8 x 3 @ 185 lbs
Purple band
3
Heather
Metzler
CrossFit: 7:00 AM
8 x 3 @ 175 lbs
purple
4
Amanda
Michael
6:00 CrossFit Group Clase...
8 x 3 @ 165 lbs
Green band
5
Amanda
Wickman
6:00PM CrossFit Group Cla...
8 x 3 @ 155 lbs
77%
5
Christine
Cadwallader
8:45 CrossFit Group Class...
8 x 3 @ 155 lbs
6
Monica
Jacobs
8:45 CrossFit Group Class...
8 x 3 @ 135 lbs
7
Brooke
Scacheri
8:45 CrossFit Group Class...
8 x 3 @ 125 lbs
8
Mary
Kay McLeod
1:00PM CrossFit Group Cla...
8 x 3 @ 115 lbs
9
Amber
Barber
CrossFit: 7:00 AM
8 x 3 @ 105 lbs
9
Karla
Fierimonte
8:45 CrossFit Group Class...
8 x 3 @ 105 lbs
10
Courtney
Steele
6:00 CrossFit Group Clase...
6 x 3 @ 140 lbs
Recovering from being sick 🤒
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