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Components
Metcon
Bench Press
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC Softball
CCCC Women's BBall
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Disturbia - Crossfit North Cloud
Class
(All)
CrossFit: 5:15 AM
CrossFit: 6:15 AM
CrossFit: 8:15 AM
CrossFit: 5:15 PM
CrossFit: 6:15 PM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (14/20)
Workout
Disturbia
Warm-up
2 Sets:
10/8 Calore Bike
5 Strict Pullups
10 Power Cleans
15 Banded Good Mornings
Optional Warmup
Crossover Symmetry Activation
Then...
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Metcon
Metcon (3 Rounds for calories)
Complete 3 Sets for Max Calories:
AMRAP 2 Minutes:
3 Power Cleans (185/125)
7 Chest-to-Bar
Max Calorie Assault Bike
-Rest 4 Minutes between sets-
Rx+:
Complete 3 Sets for Max Calories:
AMRAP 2 Minutes:
3 Power Cleans (225/155)
10 Bar Muscle Ups
Max Calorie Assault Bike
-Rest 4 Minutes between sets-
STIMULUS and GOALS
How to Pace: SPRINT! There is a big amount of rest built in so you can start and stay fast!
WORKOUT STRATEGY & FLOW:
Power Cleans: These can be quick singles or touch’n go. Hold a good position for each, especially with your flat and braced back.
C2B/BMU: Unbroken is great, but quick sets and rest works too! Keep these smooth and utilize that kip!
Assault Bike: Hammer down here! Don’t slow and hold 85-90%+ pace!
Weightlifting
Bench Press (5,5,4,4,4)
Bench Press
5 Bench Press @ 7.5/10 RPE
AMAP in :30 of Push Ups
Rest as needed
5 Bench Press @ 8/10 RPE
AMAP in :30 of Push Ups
Rest as needed
4 Bench Press @ 8.5/10 RPE
AMAP in :30 of Push Ups
Rest as needed
4 Bench Press @ 9/10 RPE
AMAP in :30 of Push Ups
Rest as needed
4 Bench Press @ 10/10 RPE
AMAP in :30 of Push Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 04, 2022
Male Clients
1
Michael
Loring
CrossFit: 5:15 AM
61 Total Calories
bmu: 10/10/6/3/1
2
Grant
Garst
CrossFit: 5:15 AM
91 Total Calories
FUCK
3
PJ
Kearn
CrossFit: 6:15 PM
80 Total Calories
4
Brad
Robert
CrossFit: 6:15 AM
74 Total Calories
5
Luke
Lister
CrossFit: 5:15 AM
72 Total Calories
6
Keagan
Boyd
CrossFit: 6:15 PM
67 Total Calories
7
Kale
Katt
CrossFit: 5:15 PM
63 Total Calories
205#
8
Jerry
Sipe
CrossFit: 6:15 AM
42 Total Calories
8
Robert
Aldridge
CrossFit: 6:15 AM
42 Total Calories
9
Chuck
Lambertz
CrossFit: 6:15 AM
81 Total Calories
50#db rows vs. c2b
10
Allan
Jackson
CrossFit: 5:15 AM
72 Total Calories
RR
11
Justin
Ferrell
CrossFit: 5:15 AM
55 Total Calories
CtoB getting better
12
Jay
Lowell
CrossFit: 5:15 PM
49 Total Calories
13
James
Coash
CrossFit: 6:15 AM
45 Total Calories
Female Clients
1
Kayla
Garst
CrossFit: 6:15 PM
66 Total Calories
2
Mallory
Robert
CrossFit: 5:15 AM
49 Total Calories
3
Leah
Loring
CrossFit: 5:15 PM
40 Total Calories
4
Jolene
Pfeil
CrossFit: 5:15 PM
58 Total Calories
155# deadlifts, 14 abmats (hurt shoulder)
5
Amber
Lambertz
CrossFit: 5:15 PM
56 Total Calories
125#, c2rr
5
Gayle
Mahin
CrossFit: 6:15 AM
56 Total Calories
6
Laura
Krier
CrossFit: 8:15 AM
52 Total Calories
rx weight, rr's
7
Cynthia
Atwell
CrossFit: 5:15 AM
49 Total Calories
#65, rr/banded pu
8
Private
CrossFit: 6:15 PM
45 Total Calories
9
Megan
Katt
CrossFit: 5:15 PM
44 Total Calories
rx first 3 cleans, 115 second two sets banded pullups
10
Gina
Metzler
CrossFit: 8:15 AM
43 Total Calories
55, rr's
11
Jill
Krier
CrossFit: 5:15 AM
42 Total Calories
#95, jumping C2B
12
Anna
Jackson
CrossFit: 5:15 AM
40 Total Calories
12
Kacey
Roe
CrossFit: 5:15 AM
40 Total Calories
13
Sharon
Klima
CrossFit: 5:15 AM
38 Total Calories
BC2B
14
Candace
Lister
CrossFit: 5:15 AM
36 Total Calories
MODS
14
Sara
Fleming
CrossFit: 8:15 AM
36 Total Calories
Green/purple banded chest to bar, 90lb Clean
15
Alisha
Sipe
CrossFit: 5:15 AM
34 Total Calories
#65. had to find a concept bike
16
Renata
Knox
CrossFit: 6:15 AM
27 Total Calories
rr
17
Pat
LeDuc
CrossFit: 5:15 PM
23 Total Calories
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