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Components
Metcon
Settings
Location
(All)
CrossFit Nauset
Program
CrossFit
Date
Workout
210423 - CrossFit Nauset
Class
(All)
6:00 AM CrossFit
OPEN GYM: 7:15 AM
8:30 AM CrossFit
CrossFit: 4:15 PM
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (5/10)
Workout
210423
Warm-up
2-3 SETS FOR QUALITY
:30 Single Unders
10 Scap Push-Ups
12 KB Plank Taps
5/5 SA Russian KB Swing
5/5 Alt. KB Arnold Press
50’ OH KB Walk*
*Switch arms at 25’.
Extended Warm-up
EMOM x 10 MINUTES
MIN 1 - :45 Row-Bike-Run (EZ)
MIN 2 - Handstand Option*
*Option 1: 3-5 Negative HSPU
Option 2: 1/1 Pike Walk**
Option 3: 7-10 Pike Push-Ups
Option 4: :30 HS Hold
**Pike Walk = feet on box, walk hands all the way around one way, then back.
(No Measure)
Workout
Metcon (Time)
FOR TIME
100 Double Unders
Immediately Into...
25-20-15-10-5
Handstand Push-Ups
10-20-30-40-50
Sit-Ups
Immediately Into...
100 Double Unders
(Score is Time)
RX+ HSPU
RX options:
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Cash Out/Cool Down
5:00 FOAM ROLL
Calves
Lower back
Lats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 23, 2021
Male Clients
1
Scott
Weissman
6:00 AM CrossFit
15:00
35/35# DB
2
Chris
LaMarco
OPEN GYM: 7:15 AM
16:07
3
Marc
Harris
6:00 AM CrossFit
14:31
SU, HSPU
4
Jim
Donnelly
6:00 AM CrossFit
15:29
15 # db oh, knee raises
5
Scott
Holway
6:00 AM CrossFit
20:20
Did not finish the s/u
Female Clients
1
Private
8:30 AM CrossFit
10:54
2
Barbara
Fish
8:30 AM CrossFit
12:31
200 singles; pike push-ups
3
Private
OPEN GYM: 7:15 AM
13:07
4
Private
8:30 AM CrossFit
13:13
5
Kameliya
Vladimirova
5:30 PM CrossFit
13:25
20lbs db/15 pp from a box/90sec rope
6
Kathleen
Brine
6:00 AM CrossFit
14:34
100 dubs/#10 DB/sit-ups/200SU
7
Karen
Lopez
6:00 AM CrossFit
14:37
8
Meg
Patterson
6:00 AM CrossFit
14:40
Singles, db strict press (15 first 2 rounds, then 10)
9
Suzanne
Tonaire
8:30 AM CrossFit
15:29
Singles. Sit-ups with 10lb ball. Press #20
10
Fran
Zepeda
8:30 AM CrossFit
15:34
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