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Components
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Monday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (15/13)
Workout
Monday
Warm-up
1 min supine Squat stretch on wall (
https://youtu.be/Xn3upNt9hew
)
1 min lat stretch on wall
2 rounds
20 SU
5 up downs
5/5 SL Glute bridge
5 BB Good mornings
5/5 elbow punches
Review macho man complex and start building to workout weight
Metcon
Metcon (AMRAP - Rounds and Reps)
Every 4 min x 4 sets
50 DU
10 lateral BB burpees
AMRAP 'Macho Man' in remaining time
(135/95)(115/75)
-Rest 1 min between sets-
Macho Man
3 Power Clean
3 Front Squat
3 Push Jerk
Goal is ~ 2 min for the barbell
Score is total rounds + reps of macho man
RX+
155/105
Scaled
Less weight
Step over
75 SU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 28, 2022
Male Clients
1
Jay
Cooke
6:30 PM CrossFit
16 + 0
NACHOOOOO
2
Jason
henry
4:30 PM CrossFit
10 + 0
100 dubs for rounds 2+
3
Dustin
Allen
4:30 PM CrossFit
12 + 8
4
James
Wall
4:30 PM CrossFit
10 + 1
5
Stefan
Chamlis
5:30 PM CrossFit
10 + 0
6
Max
Weaver
8:30 AM CrossFit
9 + 7
7
Eli
Brewton
8:30 AM CrossFit
9 + 2
8
Steven
Woelke
8:30 AM CrossFit
8 + 13
9
Jason
Rabinowitz
5:00 AM CrossFit
6 + 6
10
Alexander
Rios
8:30 AM CrossFit
13 + 3
11
Maury
Goldstein
8:30 AM CrossFit
10 + 0
SU, step burpee, 135
12
Hunter
Kiker
5:00 AM CrossFit
9 + 6
115#
13
scott
Tyler
5:00 AM CrossFit
9 + 4
75
14
Adam
Cabrera
8:30 AM CrossFit
9 + 0
15
James
Wells
5:00 AM CrossFit
5 + 6
got 3 power cleans on two of the rounds
Female Clients
1
Katie
Vance
4:30 PM CrossFit
12 + 5
2
Katie
Cuson
5:00 AM CrossFit
6 + 12
Death on a Monday
3
Katie
Brookes
8:30 AM CrossFit
16 + 0
100 singles, 10 Airsquat BJO, 75#BB
4
Codi
Ready
8:30 AM CrossFit
15 + 0
65lb, 125SU
5
Jackie
Morell
5:00 AM CrossFit
10 + 12
75 su 75#
6
Paige
Darrow
6:30 PM CrossFit
9 + 10
65 lb, 55 last set
7
Sidney
Rose
4:30 PM CrossFit
8 + 0
7
Tiara
(Tee) Kuts ...
4:30 PM CrossFit
8 + 0
8
Samantha
Quale
5:00 AM CrossFit
7 + 15
Rx+ weight /DU practice /SU last two rounds
9
Rachel
Lawes
5:00 AM CrossFit
7 + 7
75#, 75 SU
10
Kimberly
Krohn
5:30 PM CrossFit
7 + 3
SU, 85# complex
11
Lakeisha
Crouch
6:30 PM CrossFit
7 + 0
95lb step over
12
Joy
Harrell
8:30 AM CrossFit
6 + 9
DU’s / 75# first round then 65#
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