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Components
Power Clean
Bulgarian Split Squat
Single Arm Farmer's Carry
Settings
Location
(All)
CrossFit Carolina Beach
Program
CrossFit
Date
Workout
Yikes! Bikes! - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (18/20)
Workout
Yikes! Bikes!
– Strength: Week 2 of Power Clean and split squat work. Cleans are 5% heavier but should still be fast and split squats should be heavier than last week for all of your work sets. -Metcon: This is week 2 of our anaerobic training to develop anaerobic capacity. You should be aiming for max effort for Rest 90s between
Warm-up
A: Metcon (No Measure)
Abmat Pizza Game x 5 minutes
– For every drop people complete 5 Squat Thrusts
Then with a barbell:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Back Rack Reverse Lunges
10 Bird Dogs (5 each)
Strength/Skill
B: Power Clean (5 x 3 @80%, every 90s. Not TnG.)
Power Clean
C: Bulgarian Split Squat (4 x 5 ea. Rest 90s. Back Rack.)
Conditioning
D: Metcon (No Measure)
8 Rounds of:
20s Max Effort Air Bike
Every 2:00
Accessory Work
E: Single Arm Farmer's Carry (Max 1 lap Trips in 5 Minutes. Alternate sides. )
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 25, 2019
Male Clients
1
Brett
Smith
5:00PM CrossFit Group Cla...
5 x 3 @ 215 lbs
1
Ryan
Fox
5:00PM CrossFit Group Cla...
5 x 3 @ 215 lbs
2
Jason
McLeod
6:00 CrossFit Group Clase...
5 x 3 @ 210 lbs
3
Daniel
Scullion
6:00 CrossFit Group Clase...
5 x 3 @ 185 lbs
3
Joel
Brown
6:00 CrossFit Group Clase...
5 x 3 @ 185 lbs
4
Dan
Glauber
6:00 CrossFit Group Clase...
5 x 3 @ 175 lbs
4
Greg
Barber
6:00 CrossFit Group Clase...
5 x 3 @ 175 lbs
4
TJ
Beatty
6:00 CrossFit Group Clase...
5 x 3 @ 175 lbs
5
Kevin
Boyette
6:00PM CrossFit Group Cla...
5 x 3 @ 168 lbs
6
Charlie
Williams
5:00PM CrossFit Group Cla...
5 x 3 @ 165 lbs
7
Bernie
Mowbray
6:00PM CrossFit Group Cla...
5 x 3 @ 155 lbs
95, 125, 145, 155
8
Phillip
Jacobs
5:00PM CrossFit Group Cla...
5 x 3 @ 150 lbs
9
Tevis
Blom
1:00PM CrossFit Group Cla...
5 x 3 @ 145 lbs
10
Kevin
English
6:00 CrossFit Group Clase...
5 x 3 @ 140 lbs
11
Shane
Higgins
5:00PM CrossFit Group Cla...
5 x 3 @ 135 lbs
12
Bradley
Cooke
CrossFit: 7:00 AM
5 x 3 @ 125 lbs
13
Christian
Bolz
1:00PM CrossFit Group Cla...
5 x 3 @ 115 lbs
14
Daniel
McClanahan
6:00PM CrossFit Group Cla...
5 x 3 @ 105 lbs
Female Clients
1
Jade
Knutson Day
6:00 CrossFit Group Clase...
5 x 3 @ 145 lbs
w/red 1lbs
2
Stacy
Kapello-Fox
5:00PM CrossFit Group Cla...
5 x 3 @ 130 lbs
3
Heather
Metzler
8:45 CrossFit Group Class...
5 x 3 @ 120 lbs
3
Lindsey
Gerkens
8:45 CrossFit Group Class...
5 x 3 @ 120 lbs
4
Courtney
Steele
6:00 CrossFit Group Clase...
5 x 3 @ 115 lbs
4
Selena
Boyette
6:00 CrossFit Group Clase...
5 x 3 @ 115 lbs
5
Christine
Abbata
5:00PM CrossFit Group Cla...
5 x 3 @ 95 lbs
5
Debbie
Bolz
1:00PM CrossFit Group Cla...
5 x 3 @ 95 lbs
6
Amanda
Michael
5:00PM CrossFit Group Cla...
5 x 3 @ 85 lbs
6
Elizabeth
McLamb
6:00PM CrossFit Group Cla...
5 x 3 @ 85 lbs
6
Monica
Jacobs
8:45 CrossFit Group Class...
5 x 3 @ 85 lbs
7
Amanda
Wickman
5:00PM CrossFit Group Cla...
5 x 3 @ 80 lbs
Rehab ~85% but old 1 RM
7
Mary
Kay McLeod
1:00PM CrossFit Group Cla...
5 x 3 @ 80 lbs
8
Brooke
Scacheri
8:45 CrossFit Group Class...
5 x 3 @ 75 lbs
9
Robynn
Tomaselli
8:45 CrossFit Group Class...
5 x 3 @ 70 lbs
10
Karla
Fierimonte
8:45 CrossFit Group Class...
5 x 3 @ 65 lbs
11
Isabella
Schwenker
8:45 CrossFit Group Class...
5 x 3 @ 50 lbs
12
Abbey
McClanahan
5:00PM CrossFit Group Cla...
5 x 3 @ 45 lbs
13
Liz
Higgins
5:00PM CrossFit Group Cla...
5 x 5 @ 25 lbs
Training bar
14
Shelby
Morge
5:00PM CrossFit Group Cla...
5 x 3 @ 0 lbs
Plank pushups 10 x 10
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