Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Bench Press
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Wednesday - CROSSFIT GRAYS HARBOR
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday
A. CONDITIONING
Metcon (Time)
FOR TIME
20-16-12-8-4
Handstand Push-Up
4-8-12-16-20
DB Box Step Overs (50/35)|(24/20)
(Score is Time)
GOAL: Go time. Unbroken everything. Looking for speed off the wall and speed across the box. Non-interfering movements today should allow for quick transitions and high pace overall. Don't drop the DBs in the set of 16 or 20...bite down and finish.
B. 60:00 GPP
Warm-up
AMRAP x 4 MINUTES
10 Scap Push-Ups
10/10 Single Leg Romanian Deadlifts
20 Shoulder Taps
Into…
AMRAP x 4 MINUTES
5 Push-up to Pike
10 Up-Downs
10 Alt Step-Ups
Strength
Bench Press (10-10-10)
Bench Press
3 SETS FOR QUALITY
10 Bench Press (Athlete Choice, Mod-Heavy)
10/10 Single KB Crossbody Deadlift (Athlete Choice, Moderate)
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (AMRAP - Reps)
AMRAP x 12 MINUTES*
2-4-6-8-10-etc...
Up-Down Box Jumps (30/24)
*Perform 2 Wall Walks after each full Set
(Score is Reps)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK...
Practice Pistols or Weighted Pistols
(No Measure)
-Rest 5:00-
Metcon (AMRAP - Reps)
EMOM x 10 MINUTES
1, 2, or 3 Rope Climbs*
*Heavy emphasis on lower body climbing and skill of the J-Technique or Spanish Wrap. Minimize upper body contribution.
(Score is Reps)
GOAL: Skill. Slow down and practice. For the rope climbs, HEAVY emphasis on the lower body. Try to minimize the use of arms almost completely.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 14, 2021
Male Clients
Female Clients
Loading...
Powered By Wodify