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Components
Front Squat
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Yoga
Date
Workout
CF - 6/24/21 - CrossFit Trivium
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00am CrossFit
11:30 AM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (13/10)
Workout
CF - 6/24/21
After front squat, 1 group will do 12 min bike, 1 group will do dumbbell step overs, 1 group will do barbell glute bridges. rotate ever 12:00
A:
2:00 bike at 75% RPE
into 2 sets
10 back rack elbow rotations
8 front squats
:30 front rack hold in the bottom of squat
B: Front Squat (build to moderate 4 rep max ( aim for 85-92% of 1r)
C: Metcon (Weight)
db box step overs
5x 10 (50/35); rest :90
1 db
D: Metcon (Weight)
BB glute bridge, 3x 15 ahap; rest :90
E: Metcon (AMRAP - Reps)
12 min max avg watts c2 bike
*set workout on monitor, score avg watts across 12 min
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 24, 2021
Male Clients
1
Tyler
Parker
5:00 AM CrossFit
1 x 4 @ 315 lbs
2
Jefferson
Adcock
11:30 AM CrossFit
1 x 4 @ 245 lbs
3
Chad
Thompson
5:00 PM CrossFit
1 x 4 @ 235 lbs
4
Chad
Oakley
5:00 PM CrossFit
1 x 4 @ 225 lbs
5
Joel
Mason
5:00 AM CrossFit
1 x 4 @ 215 lbs
5
Luke
Wylie
4:00 PM CrossFit
1 x 4 @ 215 lbs
6
Dustin
Dowell
11:30 AM CrossFit
1 x 4 @ 195 lbs
4 x 135 4 x 165 4 x 185 4 x 195
7
David
Kan
6:00 PM CrossFit
1 x 4 @ 185 lbs
Stayed at 75%
7
Sean
Smith
5:00 AM CrossFit
1 x 4 @ 185 lbs
8
Ben
Hanback
11:30 AM CrossFit
1 x 4 @ 170 lbs
9
Dwayne
Vick
4:00 PM CrossFit
1 x 4 @ 155 lbs
10
Sagar
Shirwalkar
11:30 AM CrossFit
1 x 4 @ 75 lbs
11
Alex
Adkins
5:00 AM CrossFit
1 x 3 @ 300 lbs
Female Clients
1
Camille
Cline
11:30 AM CrossFit
1 x 4 @ 155 lbs
1
Jordan
Wylie
6:00 AM CrossFit
1 x 4 @ 155 lbs
2
Jessica
Dodd
4:00 PM CrossFit
1 x 4 @ 145 lbs
2
Suzette
Panton
7:00am CrossFit
1 x 4 @ 145 lbs
3
Amy
Rahn
5:00 PM CrossFit
1 x 4 @ 125 lbs
4
Shannon
Lyczkowski
6:00 PM CrossFit
1 x 4 @ 120 lbs
5
Lindsey
Garner
4:00 PM CrossFit
1 x 4 @ 105 lbs
6
Jamie
Lanclos
6:00 PM CrossFit
1 x 4 @ 90 lbs
6
Tiffiny
Oakley
6:00 PM CrossFit
1 x 4 @ 90 lbs
7
Vishaka
Vinod
6:00 PM CrossFit
3 x 4 @ 80 lbs
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