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Components
Weighted Hip Thrust
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF 3/3/22 - TSCF/TVF/TSBB
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
CrossFit: 7:30 AM
CrossFit: 9:00 AM
Open Gym 10:00A-12:00P
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:30 PM
CrossFit: 7:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (2/9)
Workout
CF 3/3/22
Strength
Week 1 of our next 4 week Cycle
This week we will be setting the weight that we will use for the next 4 weeks
All week Building to 3 Rep Maxes
Then 4 sets of 3 at that weight, then 4x4 and last 4x5
Monday: Back Squat
Tuesday: Snatch & Clean
Wednesday: Deadlift and Press
Thursday: Butts, Guts & Cardio
Friday: CF Open Workout 22.2
Saturday: Partner Workout
Sunday: Gymnastics Progressions
Weighted Hip Thrust (10-10-10-10-10)
Every 90sec Alternating
Superset with a 60 sec weighted Plank hold
Metcon (No Measure)
3 Rounds of:
Every Min for 6min
12/8 Cal Bike
12/8 Cal Row
200m Run
12 Burpees
Start Wherever, you pick which 3 of the 4 you want to do
Extra Credit
75 GHD Situps
In as Few Sets as Possible
Rest at least 1 min between sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 03, 2022
Male Clients
1
Roussos
Koliakoudakis
CrossFit: 12:00 PM
5 x 10 @ 215 lbs
2
Scott
Stein
CrossFit: 6:00 AM
5 x 10 @ 115 lbs
Female Clients
1
Stephanie
Decolati
CrossFit: 6:00 AM
5 x 10 @ 245 lbs
2
Alicia
coro
CrossFit: 12:00 PM
5 x 10 @ 215 lbs
3
Devora
Langley
CrossFit: 12:00 PM
5 x 10 @ 195 lbs
4
Jennifer
Hailey
CrossFit: 6:00 AM
5 x 10 @ 175 lbs
5
Alexandria
H
CrossFit: 9:00 AM
5 x 10 @ 125 lbs
5
antonia
mcnamara
CrossFit: 9:00 AM
5 x 10 @ 125 lbs
135lbs for the last set
5
Malaya
Santos
CrossFit: 7:30 AM
5 x 10 @ 125 lbs
6
Raynette
John
CrossFit: 9:00 AM
5 x 10 @ 85 lbs
7
Mariela
Ramos
CrossFit: 6:00 AM
4 x 10 @ 215 lbs
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