Public Whiteboard

Components

Lunge Matrix

Push-ups

Metcon

Settings

Workout

Full Body

Log onto our Zoom Classes today. CrossFit Zoom class @ noon Barbell Club Zoom class @ 6pm. Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****

Warm-up

Metcon (No Measure)

1:00 Single Unders, Double Unders or Single Leg Lateral bounds (:30 per side)
10 Cossack Squats
10 Scorpions
20 Glute Bridges (:03 hold at the top of each)
10 Scorpions
10 Cossack Squats
1:00 Single Unders, Double Unders or Single Leg Lateral bounds (:30 per side)

Strength

Lunge Matrix (4 sets of 3 lunge matrix cycles,increasing in load)

One complete Matrix cycle would consist of a:
Left leg forward lunge, Left leg lateral lunge. Left leg reverse lunge, Right leg reverse lunge, Right leg lateral lunge, Right leg forward lunge

Movement Demo for todays lunge matrix:
https://www.youtube.com/watch?v=I-FOSdN_xqY

Details:
Starting off at light load or body weight, complete 3 consecutive lunge matrix cycles. Your goal is to increase in load over all 4 sets.
(REST 1:30-2:00 between sets)

You can use a barbell in a back rack position or a single KB, DB, backpack and hold the object to your chest in a goblet variation.

Push-ups (5 Sets of Max Reps)

Push-ups

Rest :90 between sets

We are looking for you to be able to complete at least 10 reps at the variation you decide.

Metcon

Metcon (Time)

2 Rounds for Time:
50 Dips
50 Sit-ups

RX (Couch Dips)
RX+ (Bar or Ring Dips)(GHD Sit-ups)

Mobility

Metcon (No Measure)

Active & Passive Doorway Stretch:
https://youtu.be/l5nMszaaJ28
(Watch from 2:00- 3:00)

Accumulate 5 minutes of the Active and Passive Doorway Stretch.

Accumulate 5 minutes of the Active and Passive Doorway Stretch.

Whiteboard:

Thursday, May 14, 2020

Male Clients