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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 04.28.18 - The Cell Gym
Class
(All)
7:30 AM Saturday CrossFit
8:30am Saturday Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (0/3)
Workout
The Cell Gym 04.28.18
Warm-up
Coaches Choice
Metcon
Metcon (Time)
For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Scaling
Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.
Intermediate Option
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups
Men: 35-lb. dumbbell
Women: 25-lb. dumbbell
Beginner Option
For time, using a single dumbbell:
10 jumping pull-ups
40 overhead lunges
10 jumping pull-ups
30 snatches, alternating arms
10 jumping pull-ups
20 overhead squats, 10 each arm
10 jumping pull-ups
10 Turkish get-ups
10 jumping pull-ups
Men: 20-lb. dumbbell
Women: 10-lb. dumbbell
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 28, 2018
Male Clients
Female Clients
1
Stephanie
Nix
7:30 AM Saturday CrossFit
17:45
Modified all!!
2
Brooke
Woods
7:30 AM Saturday CrossFit
18:50
10#
3
Nikki
Slaugh
7:30 AM Saturday CrossFit
19:17
I love single arm stuff!! Rounds 1&2 10# strict p/u 3,4,5 12# kip...
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