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Components
Rope Climb
Weighted Dips
Nutshell
Metcon
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
Nutshell - 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):
38 (16/22)
Workout
Nutshell
– Strength: Today our strength work consists of upper-body pulling and pushing work with some higher-skill movements. Make sure you choose the option that best aligns with your ability. – Metcon: Today’s Metcon is intended to challenge your pacing ability – the pace today should not resemble yesterday’s workout. More of a consistent/controlled pace where you take strategic breaks.
Warm-up
A: Metcon (No Measure)
Grab Boxes and Barbells and complete:
10 Box Jumps
10 Barbell Push Press
10 Burpees
10 Burpee Box Jumps
10 Barbell Push Jerk
Then with the remainder of time:
Review:
– Rope Climbs
– Strict Dips
Strength/Skill
B1: Rope Climb (5 x 1-2. Rest 45s.)
Rope Climb
– Rx+: L-Sit Rope Climb
– Rx: Legless Rope Climb
– L3: Rope Climb w. legs
– L2/L1: Ground to standing with rope x 3 reps.
B2: Weighted Dips (5 x 8-10. Rest 45s)
– Rx+: Ring Dips
– Rx: Bar Dips
– L3: Band Assisted Bar Dips
– L2/L1: Box Dips
If you can do 10 UB strict ring dips, add weight.
Otherwise, keep progressing towards rings, and if sets of 10 are a no go, do reps that you can, then finish with eccentrics.
Conditioning
C: Nutshell (Time)
For time:
25 Burpee Box Jumps (24, 20)
50 S20H (135, 95)
25 Burpee Box Jumps
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees No Box) (65, 45)
14:00 Time Cap
Accessory Work
D: Metcon (Weight)
Light DB Shoulder Circuit
3 x 15 ea. Rest 60s.
– Lateral raise + front raise + Cuban press
– These can be done with 2.5 – 5# plates if needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 04, 2019
Male Clients
1
Brian
Rogers
5:00PM CrossFit Group Cla...
5 x 2
1:1 legless, legs
1
Scott
Stalls
8:45 CrossFit Group Class...
5 x 2
2
Daniel
Scullion
6:00 CrossFit Group Clase...
5 x 1
L-Sit
2
Greg
Barber
6:00 CrossFit Group Clase...
5 x 1
legless
3
Bradley
Farrell
6:00PM CrossFit Group Cla...
5 x 5
Pull ups w/ the circle grip bar
4
Bernie
Mowbray
6:00PM CrossFit Group Cla...
4 x 2
I did it!!
4
Bradley
Cooke
5:00PM CrossFit Group Cla...
5 x 2
Bw
4
Joel
Brown
5:00PM CrossFit Group Cla...
3 x 2
4
Kevin
English
1:00PM CrossFit Group Cla...
5 x 2
1 legless + 1 w legs
4
Paul
Ragan
5:00PM CrossFit Group Cla...
5 x 2
3 legless 7 with
4
Tevis
Blom
1:00PM CrossFit Group Cla...
5 x 2
3 no legs
5
Dan
Glauber
6:00 CrossFit Group Clase...
5 x 1
w/ legs
5
Daniel
McClanahan
6:00PM CrossFit Group Cla...
1 x 1
First rope climb!
5
Jason
McLeod
6:00 CrossFit Group Clase...
3 x 1
5
Ryan
Fox
6:00 CrossFit Group Clase...
5 x 1
With legs
6
Brett
Smith
5:00PM CrossFit Group Cla...
5 x 0
5x4 strict pull ups
Female Clients
1
Jade
Knutson Day
6:00 CrossFit Group Clase...
5 x 1
Legless
1
Monica
Jacobs
6:00 CrossFit Group Clase...
5 x 1
1/2 rope legless
2
Brooke
Scacheri
8:45 CrossFit Group Class...
5 x 3
Ground to stand
2
Isabella
Schwenker
8:45 CrossFit Group Class...
5 x 3
rope stand up
2
Liz
Higgins
8:45 CrossFit Group Class...
5 x 3
L1
2
Mary
Kay McLeod
1:00PM CrossFit Group Cla...
5 x 3
Ground to standing
3
Christine
Abbata
5:00PM CrossFit Group Cla...
4 x 2
Not consecutive
3
Meg
Gemelli
1:00PM CrossFit Group Cla...
5 x 2
W/ legs
3
Olessia
Roth
5:00PM CrossFit Group Cla...
4 x 2
W/legs
3
Shelby
Morge
6:00PM CrossFit Group Cla...
4 x 2
1 legless, 1 regular, 1 legless, 4 regular
4
Ali
Papi
1:00PM CrossFit Group Cla...
5 x 1
With these leggys
4
Amanda
Michael
6:00PM CrossFit Group Cla...
5 x 1
With legs
4
Amanda
Wickman
6:00PM CrossFit Group Cla...
5 x 1
L3
4
Beth
Grace
8:45 CrossFit Group Class...
5 x 1
2 pulls and 3 climbs
4
Courtney
Steele
6:00 CrossFit Group Clase...
4 x 1
L3: legs- ran out of time to do 5 sets
4
Jamie
Troche
CrossFit: 7:00 AM
5 x 1
Legs
4
Katie
Ragan
1:00PM CrossFit Group Cla...
5 x 1
L3
4
Kimberly
Grenier
1:00PM CrossFit Group Cla...
4 x 1
Attempts- working on the down
4
Selena
Boyette
6:00PM CrossFit Group Cla...
3 x 1
Half way up!!!
5
Christine
Cadwallader
8:45 CrossFit Group Class...
5 x 0
1 rope climb 4 rope pull ups
5
Diane
Hodapp
CrossFit: 7:00 AM
2 x 0
all the way baby
5
Pam
Stalls
6:00 CrossFit Group Clase...
5 x 0
Ground to standings
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