Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
4/2/19 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 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):
38 (25/13)
Workout
4/2/19
Tip #2 Eat Nuts Despite being high in fat, nuts are incredibly nutritious and healthy. They are loaded with magnesium, vitamin E, fiber and various other nutrients. Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease. Additionally, about 10-15% of the calories in nuts aren't even absorbed into the body, and some evidence suggests that they can boost metabolism. In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates.
Gymnastics
Metcon (AMRAP - Reps)
Strict Handstand Pushups
1 Attempt for Max Repetitions
If you are not able to complete 3 strict handstand pushups, it
Two options are:
DB Strict Presses
Barbell Half Presses
Dumbbell Strict Presses - With a range of motion from shoulders to overhead choose a weight that allows for at least 8-10 repetitions, and go as far as we can from there. Aiming to be in the 8-15 repetition rep range.
OR
Barbell Half Presses - Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses - choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.
Gymnastics
Metcon (AMRAP - Reps)
Pull-ups
1 Set for Max Repetitions
If we are under 3 strict pull-ups, do the band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In your notes put what color band you used.
Metcon
Metcon (3 Rounds for reps)
3 Rounds of AMRAP x 4min, resting 4:00 between:
21/15 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs (24"/20")
ADV RX
Round #1 - 155/105
Round #2 - 135/95
Round #3 - 115/80
RX
Round #1 - 135/95
Round #2 - 115/80
Round #3 - 95/65
Weights decrease over the course of the three AMRAP's. Score will be total reps per Round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 02, 2019
Male Clients
1
Kenny
Hastings
5:30 PM CrossFit
21 Reps
2
Lanny
Natoli
5:30 AM CrossFit
19 Reps
3
Kyle
Baker
5:30 PM CrossFit
16 Reps
4
Dane
Sonnenberg
5:30 PM CrossFit
12 Reps
4
Hap
Clayton
4:00 PM CrossFit
12 Reps
5
Erich
Cloninger
5:30 PM CrossFit
8 Reps
6
Alto
Shambles
8:30AM CrossFit Class
5 Reps
strict hs/pu
7
Jonathan
Austin
5:30 AM CrossFit
4 Reps
7
Todd
Mehrmann
4:00 PM CrossFit
4 Reps
8
Darius
Nouri
8:30AM CrossFit Class
2 Reps
8
Scotty
In Route
8:30AM CrossFit Class
2 Reps
9
Jumpin Jack
Schneider
4:00 PM CrossFit
1 Reps
10
Patrick
Mizzell
8:30AM CrossFit Class
17 Reps
50# dumbells
11
Mike
Alfred
5:30 AM CrossFit
15 Reps
35#db
12
Bob
Swadley
8:30AM CrossFit Class
14 Reps
50 db
13
Adam
McCall
6:30 PM CrossFit
13 Reps
135#
13
Jim
Tuttle
6:30 AM CrossFit
13 Reps
55#
14
Brent
Miller
8:30AM CrossFit Class
12 Reps
50# db strict press
15
Eli
McCall
6:30 PM CrossFit
10 Reps
35
16
Jason
Leach
12:00 PM CrossFit
9 Reps
95 barbell
17
Danny
Eckard
6:30 AM CrossFit
8 Reps
115 bar press
17
King
of Verdict ...
12:00 PM CrossFit
8 Reps
45 dumb bell
18
Joey
Hager
4:00 PM CrossFit
5 Reps
15 plate and an mat
19
Justin
Lincoln
5:30 PM CrossFit
4 Reps
20
Al
Moody
5:30 AM CrossFit
0 Reps
Attempted 2
Female Clients
1
Alyson
Knight
4:00 PM CrossFit
2 Reps
2
Erin
Schneider
4:00 PM CrossFit
15 Reps
kipping hspu
3
Rhonda
Halford
6:30 AM CrossFit
12 Reps
35 lb
4
Amanda
Mendez
8:30AM CrossFit Class
10 Reps
20# db press
4
Hillary
Ledford
5:30 PM CrossFit
10 Reps
65 barbell press
4
Jenn
Warcola
8:30AM CrossFit Class
10 Reps
65
4
Jennifer
Eckard
9:30 AM CrossFit
10 Reps
55# BB
5
Cambell
Vander Haar
4:00 PM CrossFit
9 Reps
5
Miranda
Morales
8:30AM CrossFit Class
9 Reps
9 barbell @ 65
6
Angie
Clayton
9:30 AM CrossFit
8 Reps
barbell 1/2 presses 55#
7
Katie
Tuttle
4:00 PM CrossFit
5 Reps
30#dbs
8
Alyssa
Baker
4:00 PM CrossFit
3 Reps
8
Teeter
Miller
5:30 PM CrossFit
3 Reps
strict abmat 15 plate
Loading...
Powered By Wodify