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Components
Gymnastics Conditioni ...
Eighth Wonder
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
2/16/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:00 PM CrossFit
4:00PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (14/12)
Workout
2/16/2021
"Don't tell me who you are. Tell me what you are." When we are asked "who" we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we've been, it cannot be what defines us; for it's the past. When the question however asks "what" we are, we tend to give a different answer. We describe who we "really" are. It's one of character, values and beliefs. Will we be defined by who we've been in the past, or by what we stand for today? Let character be our loudest statement.
Warm-up
See Coach's board.
Gymnastics Conditioning AMRAP (AMRAP - Reps)
In a 9 min. AMRAP do:
- 1 pausing strict HSPU
- 1 strict HSPU
- 1 kipping HSPU
- 7/5 calories on Echo Bike
- 2 of everything
- 7/5 calories on Echo Bike
- 3 of everything etc...
- add 1 rep to each HSPU movement until time cap.
- Bike calories stay the same throughout.
- pausing strict HSPU = 1s head on floor
- toatl number of reps will be the score Including the bike calories for ex.
rd 1 = 10/8 reps
rd 2 = 13/11
rd 3 = 16/14
rd 4 = 19/17
Eighth Wonder (Time)
8 rounds
- 8 push jerks
- 8 barbell facing burpees
MRx: 115/65, Rx: 135/85, 155/105
- moderate barbell weight, one we could cycle 21+ unbroken when fresh.
- barbell comes from the floor.
- aggressive transitions.
- try to push the pace on the jerks and recover during the burpees.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 16, 2021
Male Clients
1
David
Spungin
12:15 PM CrossFit
105 Reps
All strict
2
Private
6:00 AM CrossFit
64 Reps
3
Rob
Bush
6:00 AM CrossFit
63 Reps
4
Jeremy
Landrum
6:00 PM CrossFit
55 Reps
5
Christian
Solomine
12:15 PM CrossFit
135 Reps
35# / 30# / 25# db presses
6
Dan
Lincoln
6:00 AM CrossFit
112 Reps
15# presses
7
Sylvain
Thibault
6:00 PM CrossFit
109 Reps
box HSPUs
8
Adam
Van Volkinburg
9:30 AM CrossFit
105 Reps
HSPUs to 1 abmat
9
Darren
Reed
12:15 PM CrossFit
90 Reps
30# db presses
10
Duncan
Emmons
5:00 PM CrossFit
85 Reps
35# presses
11
Keith
Davis
6:00 PM CrossFit
78 Reps
65# presses
12
Matthew
Emmons
8:30 AM Crossfit
60 Reps
HSPUs to 2 abmats to strict
13
Jon
LeDuc
6:00 AM CrossFit
58 Reps
HSPU to 2 abmats
14
scott
sabina
8:30 AM Crossfit
25 Reps
HSPUs to abmat
Female Clients
1
Kathy
Griffiths
7:15 AM CrossFit
141 Reps
10# db presses
2
Sarah
Guillaudeu
6:00 AM CrossFit
113 Reps
15# presses
3
Hayley
Murphy
12:15 PM CrossFit
107 Reps
45# presses
4
Susan
McDonald
4:00PM CrossFit
106 Reps
17.5# db presses
5
Carmen
Doyle
7:15 AM CrossFit
98 Reps
35# presses
6
Charise
Harrington
9:30 AM CrossFit
96 Reps
35# bb presses
7
Kerry
Riefenberg
4:00PM CrossFit
95 Reps
20# db presses
8
Ruthann
Christensen
3:00 PM CrossFit
82 Reps
box HSPUs
9
Brooke
Bemis
12:15 PM CrossFit
76 Reps
inverted box HSPUs
10
Jami
Cheateaux
9:30 AM CrossFit
61 Reps
box HSPUs and HSPUs to 1 abmat
11
Amanda
Spungin
9:30 AM CrossFit
53 Reps
kipping HSPUs
12
Jordan
Dunbar
8:30 AM Crossfit
51 Reps
HSPUs to abmat
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