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Components
Close Grip Bench Press
Ring Pull Ups
Barbell Row
Banded Pushdowns
DB Lateral Raises
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
Ya Gotta Tabata - 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 (17/13)
Workout
Ya Gotta Tabata
– Strength: Today we are performing upper-body work with the close grip bench press (building in weight) and the ring pull-up (4 challenging sets.)
Warm-up
A:
AMRAP 7 at a slow pace:
8 DB Bench Press (alternate position each round i.e. neutral grip, pronated grip)
8 Double DB Rows
16 Banded Pull-aparts (alternate between supinated and pronated grips)
16 Banded Pushdowns
Then,
Review Close Grip Bench Press
Review Ring Pull-ups
*Split group in half. Half will perform CG Bench first and the other half will perform Ring Pull-ups First
Strength/Skill
B: Close Grip Bench Press (8-6-4-2. Rest 90s.)
https://www.youtube.com/watch?v=7aW0JEl3s44
– add weight each set building to a challenging double.
C: Ring Pull Ups (4 x 5. Rest 60s.)
– Adv: add weight
– Int: Bodyweight
– Beg: Partner Assisted
D1: Barbell Row (4 x 10. Rest 30s.)
Barbell Row
D2: Banded Pushdowns (4 x 15. Rest 30s.)
https://www.youtube.com/watch?v=CgdDX4HtRhY
E: DB Lateral Raises (3 x 15. Rest 60s.)
https://www.youtube.com/watch?v=KaZxDk88bYk&disable_polymer=true
Metcon
F: Metcon (No Measure)
Double Alternating Tabata: 4 x 20s on/10s off:
Side Plank (alternate sides each time – 2 sets total on side)
Extra Credit
G: World’s Greatest Stretch30s each pose
https://www.youtube.com/watch?v=C3i3DZYn5YE
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 31, 2019
Male Clients
1
Joel
Brown
5:00PM CrossFit Group Cla...
1 x 2 @ 315 lbs
335 for 1 new PR
2
Jason
McLeod
6:00 CrossFit Group Clase...
1 x 2 @ 274 lbs
3
Brett
Smith
5:00PM CrossFit Group Cla...
1 x 2 @ 235 lbs
4
Greg
Barber
6:00 CrossFit Group Clase...
1 x 2 @ 225 lbs
4
Tevis
Blom
1:00PM CrossFit Group Cla...
1 x 2 @ 225 lbs
barely
5
Dan
Lee
6:00 CrossFit Group Clase...
1 x 2 @ 215 lbs
5
TJ
Beatty
6:00 CrossFit Group Clase...
1 x 2 @ 215 lbs
6
Ryan
Fox
8:45 CrossFit Group Class...
1 x 2 @ 205 lbs
Not my day
7
Daniel
Scullion
6:00 CrossFit Group Clase...
1 x 2 @ 195 lbs
8
Dan
English
1:00PM CrossFit Group Cla...
1 x 2 @ 175 lbs
8
Kevin
English
1:00PM CrossFit Group Cla...
1 x 2 @ 175 lbs
115,135,155,175
8
Phillip
Jacobs
5:00PM CrossFit Group Cla...
1 x 2 @ 175 lbs
9
Scott
Stalls
8:45 CrossFit Group Class...
1 x 2 @ 170 lbs
9
Shane
Higgins
8:45 CrossFit Group Class...
1 x 2 @ 170 lbs
10
Brian
Rogers
5:00PM CrossFit Group Cla...
1 x 2 @ 165 lbs
10
Dominic
Talanca
1:00PM CrossFit Group Cla...
1 x 2 @ 165 lbs
11
Sammy
Norman
1:00PM CrossFit Group Cla...
1 x 2 @ 145 lbs
Female Clients
1
Meg
Gemelli
1:00PM CrossFit Group Cla...
1 x 2 @ 120 lbs
Stopped there. Not sure what I’m doing with my shoulders. Tighten...
2
Shelby
Morge
5:00PM CrossFit Group Cla...
1 x 2 @ 115 lbs
3
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 x 2 @ 105 lbs
4
Monica
Jacobs
8:45 CrossFit Group Class...
1 x 2 @ 100 lbs
60,70,80,90,100
4
Stacy
Kapello-Fox
8:45 CrossFit Group Class...
1 x 2 @ 100 lbs
1x105
5
Debbie
Bolz
1:00PM CrossFit Group Cla...
1 x 2 @ 90 lbs
6
Brooke
Scacheri
8:45 CrossFit Group Class...
1 x 2 @ 85 lbs
6
Mary
Kay McLeod
1:00PM CrossFit Group Cla...
1 x 2 @ 85 lbs
7
Blair
Williams
6:00 CrossFit Group Clase...
1 x 2 @ 80 lbs
8
Anna
Zarn
5:00PM CrossFit Group Cla...
1 x 2 @ 75 lbs
1 at 80
8
Katie
Ragan
1:00PM CrossFit Group Cla...
1 x 2 @ 75 lbs
8
Liz
Higgins
8:45 CrossFit Group Class...
1 x 2 @ 75 lbs
9
Jade
Knutson Day
6:00 CrossFit Group Clase...
1 x 1 @ 150 lbs
w/1lb reds
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