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Components

Metcon

Floor Press

Push-ups

Settings

Workout

Lunge Dip Burpee

We will be hosting Zoom classes starting today @ 12 and 6pm. Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****

Warm-up

Metcon (No Measure)

3 Rounds: (30 seconds max reps for each movement)
Mountain Climbers
Scorpions
Reverse Snow Angels
Jumping Squats

Reverse Snow Angels Demo:
https://www.youtube.com/watch?v=Rwm7QgLllSA

Metcon

Metcon (Time)

5 Rounds for Time:
30 Walking Lunges
20 Dips (Couch, Bench, Rings or Bar)(note variation in comments)
10 Burpees

RX+ options for those able to increase load on the Walking Lunges.

Options for RX+:
1) Barbell (around 95/65lbs)
2) Dumbbells (around 50/25lb PAIR Dumbbells)
(As heavy as possible for a single Dumbbell and this can be held anywhere you see fit)
3) BackPack: Increase load to around (30/20lbs)

Accessory Work

Floor Press (8-8-8 then 3 x 8 @ same weight)

Floor Press

These can be barbell or Dumbbell Floor Presses

Push-ups (6 Sets of Max Reps Push-ups (standard push-ups))

Push-ups

Rest 1:00 Between Sets. Tracking total reps each round

Scale accordingly so that you can complete 12+ reps in the first set.

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, April 16, 2020

Male Clients

1

Chris
Christian

12pm CrossFit

17:22

50lbs ruck. Bench dips

2

Nate
Cobb

12pm CrossFit

12:13

Dips on weight bench

3

Mike
Tighe

12pm CrossFit

12:17

4

Jaimeson
Pollen

12pm CrossFit

12:22

couch dips

5

Chad
Baker

12pm CrossFit

13:40

6

Bill
Curci

12pm CrossFit

17:55

Ring dips killed me

7

Patrick
Kelly

12pm CrossFit

13:58

Bench dips

Female Clients

1

Gretchen
Otero

12pm CrossFit

13:46

Bench Dips, 30# lunges

2

Alissa
Cobb

12pm CrossFit

11:57

Bench dips

3

kasey
stark

12pm CrossFit

11:58

dips on 20' box

4

Heather
Dunn

12pm CrossFit

17:06

5

Kait
Pollen

12pm CrossFit

18:16

Dips from bar stools

6

Megan
Gibbings

12pm CrossFit

14:35

Coffee table dips

7

Donica
Ryder ⛵️

12pm CrossFit

15:15

Backward dips on 30” box. 2 * 1 gallon plant food = 15 lbs weight...

8

Veronica
King

12pm CrossFit

15:17

Dips on couch, knees bent

9

Kelly
Hill

12pm CrossFit

15:54

lunges w/ 25db/ea shoulder and dips from bench

10

Theresa
Brinsa

12pm CrossFit

16:30

RDL 35 lb

11

Melissa
Gomez

12pm CrossFit

17:27

Banded dips

12

Janis
Green

12pm CrossFit

23:10

Sub 55# bent over row for dips.even slower than usual when not tr...

13

Kym
Janke

12pm CrossFit

25:39

Bar dips with my small band