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Components
Shoulder Press
Metcon
Metcon
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Yoga
Date
Workout
CF - 4/20/21 - CrossFit Trivium
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00am CrossFit
11:30 AM CrossFit
12:30 PM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (19/11)
Workout
CF - 4/20/21
A:
2 sets
1:00 ski / row
5 strict c2b pull up
5 strict ring dip + :12 hold after last rep
B: Shoulder Press (10:00 to Build to a heavy 3 rep )
Shoulder Press
Coaches notes:
Your shoulders and arms press the weight over your head while your legs, lower back and abs balance you. NO LEG DRIVE.
This is a hard stop 10 minutes. Be intentional with your time and you sets to build.
C: Metcon (Weight)
alt emom x12
odd- 5-7 bench press @ 65-70%
even- 5-7 weighted pull up
Coaches notes:
Chose a weight on the bench that allows for no misses, it should be challenging but nothing that brings you to failure.
"weighted" can simply mean body weight, or even weight assisted with a band. Proficient athletes can use the chain belt to add weight.
D: Metcon (5 Rounds for time)
5 sets, each for time:
20/15 cal c2 bike
10-15 Toes To Bar
5-10 Handstand Push-Up
rest 1:00
Coaches notes:
Waterfall start on the C2, can sub assault bike.
You will notice there is a rep range for this piece. Each athlete should chose the rep scheme they want to complete and do this for every round.
Strive for unbroken on each set, Strict HSPU where possible, and push the pace on the bike. This is a gymnastics "practice" with an elevated heart rate.
Suggested modifications:
Knees to chest, dumbbell z-press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 20, 2021
Male Clients
1
Morgan
Lyons
6:00 AM CrossFit
1 x 3 @ 225 lbs
2
Alex
Adkins
5:00 AM CrossFit
1 x 3 @ 200 lbs
3
Matt
Blackburn
5:00 AM CrossFit
1 x 3 @ 165 lbs
4
_Stuart
Chandler
5:00 PM CrossFit
1 x 3 @ 160 lbs
5
Chris
Weber
4:00 PM CrossFit
1 x 3 @ 155 lbs
6
Alan
Hutcheson
11:30 AM CrossFit
1 x 3 @ 150 lbs
7
Brandon
Zajac
5:00 AM CrossFit
1 x 3 @ 145 lbs
7
JD
Mason
5:00 PM CrossFit
1 x 3 @ 145 lbs
7
Tyler
Parker
5:00 AM CrossFit
1 x 3 @ 145 lbs
8
Andy
Wegman
7:00am CrossFit
1 x 3 @ 140 lbs
8
Ben
Hanback
12:30 PM CrossFit
1 x 3 @ 140 lbs
8
Flynt
Foster
6:00 AM CrossFit
1 x 3 @ 140 lbs
9
Chad
Oakley
5:00 PM CrossFit
1 x 3 @ 135 lbs
9
Drew
Welch
5:00 AM CrossFit
1 x 3 @ 135 lbs
9
Ryan
Holman
4:00 PM CrossFit
1 x 3 @ 135 lbs
10
Luke
Wylie
7:00am CrossFit
1 x 3 @ 130 lbs
11
David
Kan
6:00 PM CrossFit
1 x 3 @ 125 lbs
12
Chris
Beavers
7:00am CrossFit
1 x 3 @ 120 lbs
13
Robert
Carpenter
7:00am CrossFit
1 x 3 @ 115 lbs
Female Clients
1
Christina
Chandler
5:00 PM CrossFit
1 x 3 @ 105 lbs
2
Hannah
Russell
5:00 AM CrossFit
1 x 3 @ 100 lbs
3
Flor
Jalikis
5:00 AM CrossFit
1 x 3 @ 90 lbs
3
Laura Lynn
Williams
11:30 AM CrossFit
1 x 3 @ 90 lbs
4
Brittany
Hanback
12:30 PM CrossFit
1 x 3 @ 80 lbs
5
Jessica
Dodd
4:00 PM CrossFit
1 x 3 @ 75 lbs
5
Laura
Kim
6:00 PM CrossFit
1 x 3 @ 75 lbs
6
Sage
West
11:30 AM CrossFit
1 x 3 @ 70 lbs
6
Shannon
Lyczkowski
6:00 PM CrossFit
1 x 3 @ 70 lbs
1 rep 75
7
Catherine
Yancy
5:00 PM CrossFit
1 x 3 @ 60 lbs
7
Danielle
Frances
6:00 AM CrossFit
1 x 3 @ 60 lbs
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