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Components
Metcon
Back Squat
Bulgarian Split Lunge
Glute-Ham Raises
Stiff Leg Deadlifts
GHD Sit-ups
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
6/7/2017 - Crossfit Epically Awesome
Class
(All)
5:20 AM CrossFit
Open Gym 5:20AM-10:30AM
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
5:20 PM CrossFit
Foundations 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (11/18)
Workout
6/7/2017
In's
3x12 Back Extensions
Yoga/Mobility
Roll Low/Mid Back
Warm-up
3 Rounds
5 Snatch Pulls
5 Muscle Snatch
5 Snatch Grip Push Press
5 Power Snatch
5 Snatch Drop
Skill/Strength
Working on perfecting Power Snatch and Squat Snatch form.
WOD
Metcon (Time)
3 rounds for time of:
Row 250 meters
12 squat snatches, 65lb/50lb
22 OH Reverse Lunges
Spec Ops Training
Doing good, keep it going. Stretch or roll what hurts. It is up to you to take care of your body and it's aches and pains but that is not a good enough reason to stop. Find a solution and a way to fix the problem. You will find weaknesses. Guess what? work on those weaknesses. You need to be bullet proof.
Mental note
It's HUMP DAY!!! Keep on lifting.
Back Squat (3x8 Perfect form)
Back Squat
Bulgarian Split Lunge (3x8 each side)
Holding weight down at your side. Place your back foot on a 6-12 inch box depending on your height. Lower yourself until you back knee touches the ground. Stand up until your front leg is straight.
Add weight as needed.
Glute-Ham Raises (3x12)
Glute-Ham Raises
Add weight as needed
Glute Ham Raises,Glute Ham Raises
Stiff Leg Deadlifts (3x20)
Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.
GHD Sit-ups (3x10)
GHD Sit-ups
Use weight as needed
INstruction video:
https://www.youtube.com/watch?v=pMS2dU0FuPk
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 07, 2017
Male Clients
1
Jordan
Brewer
4:10PM CrossFit
7:21
35# DB, 250 run
2
Brandon
Dues
5:20 PM CrossFit
9:08
250m run. Good form on sq snatch. Keep chest up & inflated at cat...
3
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
9:56
3rd unbroken.
4
Cyrus
Medrano
4:10PM CrossFit
10:12
5
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
11:00
6
Jeremy
Springer
4:10PM CrossFit
12:11
7
Gary the Snail
(Sean Gresham)
Lift Sesh w/ Jared 3PM-4P...
13:27
8
lance
cartwright
9:30 AM CrossFit
13:52
9
Clark
moncure
5:20 AM CrossFit
19:49
slow and steady on squat snatch does not win the race...but it ke...
10
Sonny
Ruff
4:10PM CrossFit
9:31
25 lbs
11
Jeremy
Springer
Lift Sesh w/ Jared 3PM-4P...
0:00
Female Clients
1
Bianca
Weber
4:10PM CrossFit
10:19
25lb db
2
Destinee
Medrano
4:10PM CrossFit
10:46
20# DB
3
Brianne
LeBlanc
4:10PM CrossFit
10:56
20# of fucking awful
4
Tracy
Auber
6:30 AM CrossFit
12:00
55# barbell I want a gold star
5
Katie
Jaquet
4:10PM CrossFit
13:26
25lb db
6
Leianna
Cooper
5:20 PM CrossFit
15:00
2 squat snatches into 3rd round
7
Caroline
Kellenbence
9:30 AM CrossFit
19:08
55# snatches & back lunge (to halfway)
8
Charlotte
Anderson
9:30 AM CrossFit
19:18
9
Private
4:10PM CrossFit
12:10
10
Heather
valenzuela
5:20 PM CrossFit
12:27
Run 250m 40lb squat snatch
11
Buffie
Plack
9:30 AM CrossFit
15:00
35lb 1round 5 of 22 lunges
11
Geralynn
Hughes
9:30 AM CrossFit
15:00
1 round plus rows
11
jennifer
wujciak
5:20 PM CrossFit
15:00
round 2 250 mter 12 power snatch
11
Nayddan
Milord
5:20 PM CrossFit
15:00
Row 750 Meters 26 squat snatches w/ 15# bar 44 OH RL w/ 15# bar
12
Taylor
Valeriani
6:30 AM CrossFit
19:00
25 lb
13
Janet
James
6:30 AM CrossFit
22:00
DNF. 45# due to OH Rev L. 4 reps at a time. 3rd round 6 snatches
13
Kaitlyn
Vogel
6:30 AM CrossFit
22:00
finished all 25lbs
13
Stephanie
Alarcon
6:30 AM CrossFit
22:00
3rd rnd-11 snatches
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