Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Long 90

STEADY

1a.) Before Class Hour
- Foam Roll: T-Spine/Lat/Hamstring/Calf
- Side Lying Thoracic Windmill: 2 X 8E
- Single Leg Stand: 2 X :30E (Eyes closed if possible)

READY

1.) 1 Round (0:00-14:00)
- 2:00 Row/Ski (Increase pace every :30)
- 25’ Quad w/Reach
- 25’ Knee Hug to Inverted Toe Touch
- 25’ Hip Cradle
- 25’ Straight Leg Raise
- 25’E Crossover w/Reach
- 25’ Super Lunge

* With the remaining time, demo the movements and brief the flow for the E.S.D piece. Allow athletes to grab water and get situated.

E.S.D.

Metcon (AMRAP - Rounds)

2.)
Every 1:30 for 24 Alternating Rounds: (14:00-50:00)
Interval 1: 20/15 Calorie Row
Interval 2: 25 Wall Balls (20/14)
Interval 3: 20/15 Calorie Ski
Interval 4: 15 T2B

* Level 3: RX
* Level 2: 18/14 Calorie Machines, 20 WB, AMRAP T2B then finish with Knee Raises
* Level 1: 15/12 Calorie Machines, 20 WB (14/10), Knee Raises

* See workout notes below.

* Allow 5:00 for athletes to grab water and prepare for adaptation.

ADAPTATION

4.) (57:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :20E Thread The Needle
Minutes 4-5: Shavasana

WORKOUT NOTES

E.S.D. Notes:
Rep ranges have increased but so has the allotted time to complete the reps. We are building our ability to handle denser sets by hanging on to larger rep ranges which will transfer over to other conditioning pieces we see throughout the year. The goal would be to complete reps <1:15 so that you have at least :15 to transition to the next movement. The final movement (T2B) should allow you for the greatest amount of rest before starting the next round.

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, June 18, 2022

Male Clients

Female Clients

Katie
Mcalarney

9:30am CrossFit

6 Rounds

8 lb wall ball Only hit 12 cal on ski Altered toe to bar to be ha...