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Components
DB Bench Press
DB rows
Weighted Step-ups
Metcon
Settings
Location
(All)
CrossFit Resurgence
Program
Bodybuilding
CrossFit Kids
Crossfit Teens
Foundations
In-Person WOD
Open Gym
Specialty Class
Sports and Performance - Teens
TTHS Foundations
Yoga
Zoom (Virtual WOD)
Date
Workout
Wednesday - CrossFit Resurgence
Class
(All)
Foundations: 5:00 AM
Foundations: 6:15 AM
Foundations: 8:30 AM
Foundations: 5:30 PM
Foundations: 6:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Wednesday
Warm-up
Strength
DB Bench Press (4x12)
Super set with single arm DB rows and box step ups
DB rows (15 per side)
Superset 4x5 (per arm) single arm DB rows
super set with weighted box step ups x 6/side
Weighted Step-ups (4x6/side)
Weighted Step-ups
Weight should be heavy as possible for 6 reps. Step to a box that allows for 90Degree bend in knee.
Workout
Metcon (AMRAP - Reps)
Every 90sec. x 10 Rounds:
200m Run (45sec down and back shuttle run on turf)
Max Rounds of:
3 Push Press (115/75lb.)
3 Burpees
You gotta really move today to get a good score! There is no rest at all unless you stop a little early. And even still it's going to be short lived...
To be clear...
You have 90sec. to get the run done and then get as many rounds and reps as possible of 3 Push Press and 3 Burpees. At the 90sec. mark, it starts all over again. Then at the 3min. mark, it starts again... And so on... Until the 15min. mark....
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 30, 2021
Male Clients
Female Clients
1
Sue
Howard
Foundations: 5:30 PM
4 x 12 @ 20 lbs
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