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Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF3/30/22 - 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):
0 (0/0)
Workout
CF3/30/22
Full Week Programming
We are starting a new 4 week strength cycle
Mondays: Lunges will start with 4 reps and will add 2 reps each week
Tuesdays: Push Presses working on building our overhead Press
Wednesdays: Long Form Cardio w Weights
Thurs: Power Clean & Front Squat
Friday: Alternating Upper Body Strength Building and Gymnastics
Saturday: Partner WOD
Sunday: Skill Session and Workout Using it
Metcon (No Measure)
EMOM of 4min at Each, 3min, 2min, 1min
-50 Double Unders or 30-40 Sec of Practice
-15 GHD Sit-ups
-12/8 Calorie Bike
-30sec of Skill Work
a. 30sec Plank Hold
b. 20-30sec Handstand Hold
c. 20 Shoulder Taps
d. Handstand Walk
Scale reps to have roughly a 30:30 ratio druing the first rounds and try to maintin
Cool Down
1min Pigeon Stretch Each Leg
1min Couch Stretch Each Leg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 30, 2022
Male Clients
Female Clients
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