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Components
Wide Grip Pull Ups
Metcon
Barbell Curls
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Don't Underestimate! - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (14/16)
Workout
Don't Underestimate!
– Strength: Take 3 sets to warm-up for strict wide grip pull-ups today then perform 4 sets of 5-6 reps per set. These should be challenging sets. The wide-grip increases the demand on the lats. – Metcon: This is an easy workout to underestimate, but don’t. Go light with your barbell choice and aim to complete as many rounds as possible. Your 1k should be a HARD pace, roughly 80%.
Warm-up
A:
Grab Barbells and a Band:
3 Rounds of:
8 Barbell Rows (pronated grip for round 1 + 2, supinated for round 3)
8 Push Press
15 Banded Pushdowns
15 Banded Pulldowns
Then,
3-Way Banded Shoulder/Lat Stretch x 30s each position.
Strength/Skill
B: Wide Grip Pull Ups (Strict. 3/4 x 5-6. Rest 90s.)
– Perform all sets with one weight or Bodyweight.
– Use "" if possible
– Beginner: Perform 5 x 5 – partner assisted.
Metcon
C: Metcon (AMRAP - Rounds and Reps)
With 10 Minutes on the clock:
Row 1k
With the remaining time AMRAP:
20 Barbell Rows (95, 65)
10 Push Press (95, 65)
Rx+:(115, 75)
L3: (75, 55)
L2: (65, 45)
L1: (55, 35)
Extra Credit
D: Barbell Curls (3 x 10. Rest 60s.)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 10, 2019
Male Clients
1
Brett
Smith
5:00PM CrossFit Group Cla...
4 x 6
2
Adam
Zazzali
6:00 CrossFit Group Clase...
4 x 5
2
Albert
Steed
1:00PM CrossFit Group Cla...
4 x 5
With the fat grips
2
Bradley
Cooke
5:00PM CrossFit Group Cla...
4 x 5
Bw
2
Dan
Glauber
6:00 CrossFit Group Clase...
4 x 5
body weight
2
Daniel
Scullion
6:00 CrossFit Group Clase...
4 x 5
2
Greg
Barber
6:00 CrossFit Group Clase...
4 x 5
2
Kevin
English
1:00PM CrossFit Group Cla...
4 x 5
Wide grip + 15 lbs dumbbell
2
Paul
Ragan
5:00PM CrossFit Group Cla...
4 x 5
bw+20 (185)
2
Ryan
Fox
6:00 CrossFit Group Clase...
4 x 5
Bodyweight
2
Tevis
Blom
5:00PM CrossFit Group Cla...
4 x 5
+25lb
3
Dominic
Talanca
1:00PM CrossFit Group Cla...
4 x 6
3 strict/3 eccentric
3
Phillip
Jacobs
5:00PM CrossFit Group Cla...
1 x 6
1@BW , 1@BW +10, 1@BW +15
4
Dan
English
6:00 CrossFit Group Clase...
4 x 5
6/5/5/1+4 assist
Female Clients
1
Courtney
Steele
5:00PM CrossFit Group Cla...
4 x 5
Bw
1
Jade
Knutson Day
6:00 CrossFit Group Clase...
4 x 5
BW=153 2x5 wide pronated grip and 2x5 on the “balls” (the narrowe...
1
Lindsey
Gerkens
6:00 CrossFit Group Clase...
3 x 5
Bw, 1x6
1
Shelby
Morge
1:00PM CrossFit Group Cla...
4 x 5
@ BW - 149
2
Monica
Jacobs
8:45 CrossFit Group Class...
4 x 3
3 strict, 2 eccentric
3
Liz
Higgins
5:00PM CrossFit Group Cla...
4 x 6
Lat pull downs 80lbs
3
Olessia
Roth
5:00PM CrossFit Group Cla...
4 x 6
4
Brooke
Scacheri
8:45 CrossFit Group Class...
4 x 5
Eccentric
4
Christine
Abbata
1:00PM CrossFit Group Cla...
4 x 5
All singles; 2 rds with 1 ecc
4
Christine
Cadwallader
8:45 CrossFit Group Class...
4 x 5
Eccentric pull-ups
5
Private
6:00 CrossFit Group Clase...
4 x 4
5
Fraleane
Holt
6:00 CrossFit Group Clase...
4 x 4
3 sec eccentric
5
Selena
Boyette
6:00 CrossFit Group Clase...
4 x 4
Pronated eccentric - 3 sec descent
6
Diane
Hodapp
CrossFit: 7:00 AM
5 x 3
jump up slow down
7
Ali
Papi
5:00PM CrossFit Group Cla...
4 x 2
Purple band 🙃
8
Blair
Williams
6:00 CrossFit Group Clase...
8 x 1
3 second release
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