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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Mt Juliet
Program
CrossFit
Date
Workout
3/29/18 - CrossFit Mt Juliet
Class
(All)
5:15 AM CrossFit
6:30 AM CrossFit
7:30 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (8/17)
Workout
3/29/18
Birds of a Feathers burpee together. Team WOD day!
Warm Up/Mobility
Overhead Tissue Smash (ice cream cone)
Triceps Extention Smash
2 rounds
20 Air Squats
15 Knee Raises
10 Lat Pull Downs
5 Burpees
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 25
3,000/2,400m Row Buy-In
Directly into..
50 Toes To Bar
50 Bar Facing Burpees
50 Thrusters (75/55)
50 Toes To Bar
50 Bar Facing Burpees
50 Thrusters (95/65)
50 Toes To Bar
50 Bar Facing Burpees
50 Thrusters (115/75)
Post Workout Mobility
Single Leg Flexion w/ ER (spiderman)
Lateral Hip Opener (yoga sit)
Summit Accessory
Metcon (No Measure)
3 Supersets (no rest between movements):
8/side Half-kneeling Anti-rotational KB Press (30X1)
6/side KB See-saw Row (21X1)
the digits following the rep scheme indicate tempo, or the number of seconds that each phase of the movement should be completed within:
first (3 sec.) = eccentric
second (0 sec.) = "bottom" position
third (X, explode) = concentric
fourth (1 sec.) = "top" position
Metcon (AMRAP - Rounds)
10 min AMRAP (move with intention, not speed or intensity):
10 Dual KB Sit-ups
5 Dual KB Z-press (same weight as sit-ups)
5 Dead Hang-to-Inverted
100 ft. KB Crossbody Carry
50 ft. Sled Drag Face Pull
intention - "an aim or plan"; our plan for this AMRAP is to move under control and keep our heart rate low
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 29, 2018
Male Clients
1
Jason
Pawlik
6:30 AM CrossFit
1 + 32
2
Taylor
Caulfield
5:30 PM CrossFit
0 + 3436
Kendall and ray
3
Aaron
Webb
8:30 AM CrossFit
0 + 3325
hurt
3
Jason
Davis
8:30 AM CrossFit
0 + 3325
Dillon + Aaron
4
Phil
Kingsley
7:30 AM CrossFit
0 + 3295
Ryan and ryan!
4
Ryan
Simmons
7:30 AM CrossFit
0 + 3295
Ryan G and Phil
5
Robby
Glaus
5:30 PM CrossFit
0 + 3213
Danny, Drew
6
Private
5:30 PM CrossFit
0 + 2820
Female Clients
1
Valerie
Lyman
6:30 AM CrossFit
1 + 32
Team Paw-man w/ Jason. 1800m, 32 reps of ea mvmt
2
Kendall
Bush
5:30 PM CrossFit
0 + 3436
Ray Tay/ Men’s Rx
3
Valerie
Lyman
9:30 AM CrossFit
0 + 3175
rd 2 -coaches wod Seth + Spencer
4
Josalyn
Pausina
7:30 AM CrossFit
0 + 3026
With Mike and Nick 🤗
5
Amanda
Champlin
7:30 AM CrossFit
0 + 2838
W/the Nowickis
5
Emily
Nowicki
7:30 AM CrossFit
0 + 2838
AChamp + TMoney
6
Lauren
Gribble
3:30 PM CrossFit
0 + 2673
Kirb and Jill
7
Dina
Henry
7:30 AM CrossFit
0 + 2614
Lindsay, Linda
7
Linda
Pawlik
7:30 AM CrossFit
0 + 2614
Lindsey&Dina 🤗
7
Lindsey
Kevetter
7:30 AM CrossFit
0 + 2614
Linda and dina😀
8
Leah
Benner
9:30 AM CrossFit
0 + 1746
Vicki Brown
9
Beth
Livingston
8:30 AM CrossFit
1 + 44
SJ- rx movements; 1600m/32 reps
10
Sarah
Jo Ritchie
8:30 AM CrossFit
1 + 42
My girl Beth, 32 reps, 1600m row, rx weights
11
Private
5:30 PM CrossFit
0 + 2820
12
Abigail
Volkmann
5:30 PM CrossFit
0 + 2677
Team Lauren & Sally ALL DAY
13
Jill
Davet
3:30 PM CrossFit
0 + 2673
w/Kirbi & Lauren
14
Jennifer
Mixer
4:30 PM CrossFit
0 + 227
Melissa and Daniel
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