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Components
Front Rack Box Squat
Box Jumps
Tugboat
Glute-Ham Raises
Single Leg Barbell RDL
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
Tugboat - 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
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
39 (22/17)
Workout
Tugboat
– Strength: Today is week 2 of our Front Box Squats and week 1 of box jumps. This work is meant to be fast/explosive and form and speed should not be compromised on any sets. – Metcon: Benchmark workout that is going to challenge you to hang on to a tough pace. Cleans should be light and capable of being done in big sets – this time cap is meant to be tight so be smart about your weight choice.
Warm-up
A:
3 Rounds BP Lower Complex:
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
Then,
Grab barbells and complete:
3 Muscle Cleans on Coaches Call x 3 sets.
Strength/Skill
B1: Front Rack Box Squat (3/10 x 2 @55-65% of Front Squat, every 60s.)
– Wider than normal Squat Stance
B2: Box Jumps (2/8 x 2, at a challenging height, every 60s.)
Box Jumps
Standing High Box Jumps
Metcon Prep
C:
Warm-up Light Power Cleans & Bar Facing Burpees
Metcon
D: Tugboat (Time)
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
10:00 Cap
Extra Credit
E1: Glute-Ham Raises (4 x 8. Rest 90s.)
Glute-Ham Raises
E2: Single Leg Barbell RDL (4 x 6 ea. Rest 90s.)
https://www.youtube.com/watch?v=ckJXCQ4d7sA
– light weight
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 30, 2019
Male Clients
1
Daniel
Scullion
6:00 CrossFit Group Clase...
10 x 2 @ 225 lbs
1
Jason
McLeod
6:00 CrossFit Group Clase...
10 x 2 @ 225 lbs
1
Joel
Brown
5:00PM CrossFit Group Cla...
10 x 2 @ 225 lbs
2
Brett
Smith
5:00PM CrossFit Group Cla...
10 x 2 @ 185 lbs
3
Nathan
Graff
6:00 CrossFit Group Clase...
10 x 2 @ 175 lbs
4
Dan
Glauber
6:00 CrossFit Group Clase...
10 x 2 @ 165 lbs
4
Ryan
Fox
1:00PM CrossFit Group Cla...
10 x 2 @ 165 lbs
5
Alan
Brook
8:45 CrossFit Group Class...
10 x 2 @ 155 lbs
5
Dan
Ashworth
6:00 CrossFit Group Clase...
10 x 2 @ 155 lbs
5
Greg
Barber
6:00 CrossFit Group Clase...
10 x 2 @ 155 lbs
5
TJ
Beatty
6:00 CrossFit Group Clase...
10 x 2 @ 155 lbs
6
Dominic
Talanca
6:00PM CrossFit Group Cla...
10 x 2 @ 145 lbs
6
Kevin
Boyette
6:00PM CrossFit Group Cla...
10 x 2 @ 145 lbs
7
Bradley
Farrell
6:00PM CrossFit Group Cla...
10 x 2 @ 135 lbs
Stayed light. #knee
7
Dan
English
1:00PM CrossFit Group Cla...
10 x 2 @ 135 lbs
7
Kevin
English
5:00PM CrossFit Group Cla...
10 x 2 @ 135 lbs
7
Scott
Stalls
8:45 CrossFit Group Class...
10 x 2 @ 135 lbs
7
Shane
Higgins
5:00PM CrossFit Group Cla...
10 x 2 @ 135 lbs
7
Tevis
Blom
1:00PM CrossFit Group Cla...
10 x 2 @ 135 lbs
8
Daniel
McClanahan
6:00PM CrossFit Group Cla...
10 x 2 @ 125 lbs
9
Christian
Bolz
6:00PM CrossFit Group Cla...
10 x 2 @ 115 lbs
10
Sammy
Norman
6:00PM CrossFit Group Cla...
10 x 2 @ 95 lbs
Female Clients
1
Ali
Papi
5:00PM CrossFit Group Cla...
10 x 2 @ 165 lbs
2
Gretchen
Steed
1:00PM CrossFit Group Cla...
10 x 2 @ 125 lbs
2
Meg
Gemelli
1:00PM CrossFit Group Cla...
10 x 2 @ 125 lbs
3
Stephanie
Sumner
6:00 CrossFit Group Clase...
10 x 2 @ 120 lbs
@65%
4
Courtney
Steele
6:00PM CrossFit Group Cla...
10 x 2 @ 105 lbs
68%
4
Selena
Boyette
6:00PM CrossFit Group Cla...
10 x 2 @ 105 lbs
5
Debbie
Bolz
1:00PM CrossFit Group Cla...
10 x 2 @ 100 lbs
5
Shelby
Morge
1:00PM CrossFit Group Cla...
10 x 2 @ 100 lbs
6
Lindsey
Gerkens
8:45 CrossFit Group Class...
10 x 2 @ 95 lbs
7
Amanda
Wickman
5:00PM CrossFit Group Cla...
10 x 2 @ 85 lbs
65%
7
Private
6:00 CrossFit Group Clase...
10 x 2 @ 85 lbs
8
Brooke
Scacheri
8:45 CrossFit Group Class...
10 x 2 @ 75 lbs
8
Liz
Higgins
8:45 CrossFit Group Class...
10 x 2 @ 75 lbs
9
Monica
Jacobs
8:45 CrossFit Group Class...
10 x 2 @ 72 lbs
10
Anna
Zarn
5:00PM CrossFit Group Cla...
10 x 2 @ 70 lbs
11
Abbey
McClanahan
5:00PM CrossFit Group Cla...
10 x 2 @ 65 lbs
12
Jennifer
Sullivan
8:45 CrossFit Group Class...
5 x 2 @ 45 lbs
Too sore
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