Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC Softball
CCCC Women's BBall
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
What the Hell Did I Say - Crossfit North Cloud
Class
(All)
CrossFit: 5:15 AM
CrossFit: 6:15 AM
CrossFit: 5:15 PM
CrossFit: 6:15 PM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (10/19)
Workout
What the Hell Did I Say
Warm-up
3 Rounds:
1 Minute Cardio
10 Banded good mornings
5 Deadlifts (start with empty bar - build across 3 sets)
20 single or double unders
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Minutes:
15/12 Calorie Assault Bike
15 Bar Facing Burpees
15 Deadlifts (185/125)
75 Double-Unders
Rx+: AMRAP 20 Minutes:
20/15 Calorie Assault Bike
20 Bar Facing Burpees
20 Deadlifts (225/155)
100 Double Unders
TARGET SCORE
Target Rounds: 3+
STIMULUS and GOALS
Stimulus is moderate pacing across workout.
Find a steady pace for all movements and attempt to maintain that across 20 minutes.
WORKOUT STRATEGY & FLOW
Bike: Pacing should be staying around 70% effort here and even treat it as recovery in later rounds. Breathe through the motion and wind down the last few calories.
Bar Facing Burpees: Stay low would be the efficient). Whatever you choose just make sure to keep moving at a pace that doesn’t throw the heart rate out of control.
Deadlift: 2-3 sets would be a safe bet for this even though it should be moderately weight (65-75% of Max).
We want to save the grip and back since it’s a longer workout.
Double Unders: Depending on the day and your comfort level we recommend breaking up to save grip and fatigue.
However, for some athletes it’s best to keep flowing once you start so if you feel good then keep moving and recover on the bike.
Accessory Work
Metcon (No Measure)
Alternating Dumbbell Bench Press + Double Dumbbell Bench:
4 sets: 5 x (5 alt + 5 regular) - 5 alternating reps on each arm (non-pressing arm staying at the top of ROM) directly into 5 regular DB press with both arms.
Barbell Skull Crusher 4 sets: 8 reps; same weight across.
*Focus: Slightly narrow grip is most comfortable. Keep elbows pointed toward the ceiling and tucked in/avoid flaring.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 28, 2021
Male Clients
1
Brad
Robert
CrossFit: 6:15 AM
3 + 68
23 largest rope set. Eat a dick rope
2
Seth
Eubanks
CrossFit: 5:15 PM
3 + 19
3
Quinn
Kindel
CrossFit: 5:15 AM
2 + 49
4
Taylor
Rahe
CrossFit: 6:15 AM
4 + 10
#115 DL, Single Unders
5
Luke
Lister
CrossFit: 5:15 AM
3 + 110
su
6
Chuck
Lambertz
CrossFit: 6:15 AM
3 + 19
rx except su
7
Joshua
Meyer
CrossFit: 6:15 AM
3 + 0
135, su - super slow
8
Jerry
Sipe
CrossFit: 6:15 AM
2 + 45
Rope… sucks
9
Jay
Lowell
CrossFit: 5:15 PM
2 + 40
#155 dl, su
10
Jeff
Kindel
CrossFit: 5:15 PM
2 + 33
su
Female Clients
1
Cierra
Mondero
Remote Athlete
4 + 6
2
Monteene
Carter
Remote Athlete
3 + 13
3
Candace
Lister
CrossFit: 5:15 PM
3 + 9
4
Erin
Terrell
CrossFit: 6:15 PM
2 + 92
5
Mallory
Robert
CrossFit: 5:15 AM
2 + 33
RX+
6
Kayla
Garst
CrossFit: 6:15 PM
3 + 33
SU - in recovery, can't breathe
7
Alisha
Sipe
CrossFit: 5:15 AM
3 + 32
125. su
8
Private
CrossFit: 5:15 AM
3 + 16
8
Leah
Loring
CrossFit: 5:15 PM
3 + 16
SU
9
Jill
Krier
CrossFit: 5:15 PM
3 + 15
#85
10
Amber
Lambertz
CrossFit: 5:15 AM
3 + 12
su, 125 steps
11
Renata
Knox
CrossFit: 6:15 AM
3 + 8
#55, SU
12
Kacey
Roe
CrossFit: 5:15 AM
3 + 2
13
Sharon
Klima
CrossFit: 5:15 AM
3 + 0
14
Tina
Haist
CrossFit: 6:15 PM
2 + 42
15
Jolene
Pfeil
CrossFit: 6:15 PM
2 + 34
95#, su
16
Madelyn
Meyer
CrossFit: 5:15 PM
2 + 30
17
Sara
Fleming
CrossFit: 5:15 AM
2 + 26
SU, #125
18
Angie
Anderson
CrossFit: 6:15 PM
2 + 10
#85
Loading...
Powered By Wodify