Public Whiteboard

Components

Floor Press

Push-ups

Metcon

Dips

Settings

Workout

Diamonds Are Forever

WOD Video breakdown : https://youtu.be/y4hLIhvKk4w We will be hosting Zoom classes starting today @ 12 (CrossFit) and 6pm (Barbell). Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, Meeting ID: 511 972 2721

Warm-up

2 Rounds:
20 Cobras
3 Sided Plank (:30 per side)
10 Wipers
10 Push-ups w/ rotation

Weightlifting

choose your advanture

Floor Press (8 reps every 2:00 x 8 sets)

Floor Press

Tacking Heaviest set of 8 with Dumbbells or Barbell

Push-ups (Every 2:00 x 8 sets: (diamond push-ups))

Push-ups

Every 2:00 complete as many unbroken diamond push-ups as you can. Rest the remaining time of the 2:00 window and repeat for 8 sets.

The goal is to set a variation or angle that will allow you to complete at least 15-20 reps in your opening set.

If diamond Push-ups are too difficult sub them for regular push-ups or elevate your upper body off a couch or box.

Metcon

Metcon (Time)

10 Rounds, as fast as possible:
10 Hand Release Push-ups
10 Air Squats

This is designed to be a sprint! The reps are lower and the squats should give your upper body just enough time to recover between each round.

Accessory Work

Dips (5 sets for max reps )

Dips

3 Dip variations"
1) If you have rings or a dip bar complete Adjust weight or support to stay in the 7-10 rep range. (5 sets between 7-10 reps)

2)If you have a pull-up band, you can hook that on a pull-up-bar and complete tricep extensions. (5 sets of max reps)

3) Couch Dips You can make these more difficult by extending your legs farther away from the couch or adding weight on your lap. (5 Sets of max reps)

Whiteboard:

Thursday, April 02, 2020

Male Clients