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Components
Metcon
Settings
Location
(All)
BayWay CrossFit
Program
CrossFit
Personal Training
Date
Workout
200418 - BayWay CrossFit
Class
(All)
COVID CROSSFIT
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
200418
Warm-up
1 ROUND
200m Wall Ball (or Backpack) Run
20 Wall Ball or DB Thrusters
20 Plank Wall Ball Rolls (hand to hand)
20 Burpees
*Review the double under today with a quick warm-up following the general warm-up.
30 Singles
20 Fast Singles
20 High Jumps
10 Single Tap Penguin Hops
10 Double Tap Penguin Hops
:20 Double Unders or Double Under Attempts
Partner Workout
Metcon (AMRAP - Rounds and Reps)
TEAMS OF 2...
AMRAP x 18 MINUTES
P1 -- COMPLETE 1 ROUND...
30 Double Unders
10 Deadlifts (155/105)|(135/95)
5 Hang Power Cleans
P2 -- PERFORM...
Double KB Front Rack Hold (Athlete Choice)
*P1 Completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number Rounds.
(Score is Rounds + Reps)
Options:
*Reps, Loading, Volume*…
Double Unders -- Today athletes sub for 60 singles to allow them to keep moving and not let their partner get caught up on the hold for too long.
Deadlift -- Scale load to allow for 10 unbroken deadlifts.
Hang Power Clean -- Scale load to allow for all 5 reps to be performed unbroken.
*Movement Adjustments*...
Double Unders -- we can sub 1:00 Mountain Climbers if an you cannot jump today.
Deadlift -- If the athlete cannot deadlift today sub for barbell hip thrusts.
HPC -- If the athlete cannot perform hang power clean, see if the dumbbells to perform the movement. sub for box jumps.
Finisher
Metcon (No Measure)
3 SETS
50 Banded Tricep Pull-Down
50 Empty Barbell Curls
-Rest as Needed b/t Sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 18, 2020
Male Clients
Female Clients
1
Karen
Tallant
COVID CROSSFIT
8 + 31
singles 95#
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