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Components
Active Recovery Day 2
Settings
Location
(All)
P6 CrossFit
Program
CrossFit
CrossFit Kids
CrossFit Pre-Teens
CrossFit Teens
P6 Event
P6Fit's 28 HARD
Team WOD
Date
Workout
Active Recovery With Measure - P6 CrossFit
Class
(All)
CrossFit: 5:00 AM
CrossFit: 4:00 PM
CrossFit: 5:45 PM
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (9/9)
Workout
Active Recovery With Measure
0'-5' Row/Run/Bike/Ski
Row/Run/Ski
0-100 Jog Pace
100-200 Run Pace
200-300 Sprint Pace
Bike
0-200 Jog Pace
200-400 Run Pace
400-600 Sprint Pace
5'-15' Daily Class Warm-up
Quad Stretch
Knee to Chest
Soldier Kicks
Walking Hammy Stretch
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inch worm
3 Air Squats + Broad Jump
High Knees
Butt Kicks
Take a couple minutes to finish warming up (roll out, do PVC stretches, do band work, etc.)
Active Recovery Day 2 (Weight)
50% Max Bench Press
50% Max Back Squat
50% Max Shoulder Press
Score is total weight moved.
Example:
5x5 Back Squat @ 200lb = 1000lb etc......
3 second pause MAX between reps.
50'-60' Post WOD Cool Down
1-2 Minutes of each stretch
Coach can assist in giving you specific stretches pertaining to this WOD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 27, 2020
Male Clients
1
T.J.
Williams
CrossFit: 6:00 PM
11140 lbs
Unbroken: Bench:115x31 Squat:150x40 Press:75x21
2
Tyler
Welch
CrossFit: 6:00 PM
10055 lbs
Unbroken: Bench:95x33 Squat:115x50 Press:65x18
3
Jon
Capello
CrossFit: 5:00 AM
8875 lbs
Bench: 125 Squat: 155 Press: 75
4
Michael
Lamb
CrossFit: 4:00 PM
8820 lbs
Unbroken: Bench:165x18 Squat:165x26 Press:65x24
5
Robert
Plank
CrossFit: 5:45 PM
8320 lbs
Unbroken: Bench:115x23 Squat:170x25 Press:75x19
6
Paul
Hewitt
CrossFit: 6:00 PM
8315 lbs
Unbroken: Bench:115x21 Squat:150x35 Press:65x10
7
Brandon
Self
CrossFit: 4:00 PM
7120 lbs
Unbroken: Bench:115x20 Squat:165x23 Press:65x15
8
Nick
Blaylock
CrossFit: 4:00 PM
5915 lbs
Unbroken: Bench:70x32 Squat:105x26 Press:45x21
9
Ralph
Keith
CrossFit: 5:00 AM
4125 lbs
55 lbs for each element
Female Clients
1
Alex
Newby
CrossFit: 6:00 PM
7570 lbs
Unbroken: Bench:70x31 Squat:140x30 Press:60x20
2
Margaret
Lamb
CrossFit: 6:00 PM
7455 lbs
Unbroken: Bench:45x35 Squat:75x70 Press:45x14
3
Jordan
Howard
CrossFit: 5:00 AM
7250 lbs
Bench: 75# Squat: 155# Press: 60#
4
Misty
Joyner
CrossFit: 6:00 PM
5670 lbs
Unbroken: Bench:55x33 Squat:75x37 Press:45x24
5
Bethany
Welch
CrossFit: 5:00 AM
4625 lbs
Bench 55 Squat 75 Shoulder 55
6
Mollie
Matviyenka
CrossFit: 5:00 AM
3875 lbs
35#bench,55# shoulder, 65# back squat
7
Michelle
Blaylock
CrossFit: 5:00 AM
3670 lbs
Bench 35#; back squat 75#; shoulder press 35# (1 round @ 45#)
8
Jaime
Craig
CrossFit: 4:00 PM
6365 lbs
Unbroken: Bench:65x31 Squat:115x30 Press:45x20
9
Tori
Smallan
CrossFit: 5:00 AM
3875 lbs
35 bench press 55 shoulder press 65 back squat
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