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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Mobility
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
7.7.2022 - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:00 am CrossFit
12:00 PM CrossFit
5:00 pm CrossFit
6:00 pm CrossFit
7:00pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (15/12)
Workout
7.7.2022
Warm-up
1 set:
partner 1:
1:00 assault bike
partner 2: :
:30 PVC pipe pass-through
:30 PVC pipe Cuban press
1 set:
partner 1:
1:00 assault bike
partner 2: :
:30 PVC pipe around the world
:30 knee push-ups
1 set:
partner 1:
1:00 assault bike
partner 2: :
:30 hang from the pull-up bar
:30 push-ups
Warm-Up
Ring Dip & Strict Pull-up Review and Progressions
Strength
Metcon (Weight)
5 sets for load:
5 weighted strict pull-ups
5 weighted strict ring dips
*Score weight for each set and movement added together*
Finisher
Metcon (3 Rounds for reps)
3 sets:
1:00 max calorie bike
– Rest 1:00 between sets.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 07, 2022
Male Clients
1
Josh
Littauer
5:00 pm CrossFit
70 lbs
2
Eric
Leininger
12:00 PM CrossFit
65 lbs
3
Tom
Machness
5:00 pm CrossFit
60 lbs
45+15
4
Daz
Williams
6:00 am CrossFit
50 lbs
5
Mark
Brooks
5:00 am CrossFit
20 lbs
5 rds; 1 x 5 PU @20# and 1 x 4 Dips @20#
6
Kyle
Jones
6:00 am CrossFit
15 lbs
0-5-10-0-0
7
Stoney
Laurel
7:00pm CrossFit
1 lbs
8
Joseph
Pina
6:00 pm CrossFit
0 lbs
Body weight strict PU
8
Ronen
Nagar
6:00 pm CrossFit
0 lbs
I try 20# & 15#
8
Taylor
Smith
5:00 am CrossFit
0 lbs
5-5, 5-5, 5-5, 3-3, 3-2 at Body Weight
9
Anastacio
Nieves
12:00 PM CrossFit
0 lbs
1*1 deadlift at 405lbs
9
Andrew
Tran
5:00 am CrossFit
0 lbs
Black band assist. Shoulder shaky during movement Pull-up: purple...
9
John
Curl
6:00 am CrossFit
0 lbs
9
Rammurthy
Mudimadugula
5:00 pm CrossFit
0 lbs
5 sets with band
9
Yanir
Snir
5:00 pm CrossFit
0 lbs
Purple band pull ups and green band ring dips
Female Clients
1
SHON
BARNES
12:00 PM CrossFit
15 lbs
2
Ambir
Chadwick
5:00 am CrossFit
0 lbs
used bands for assistance across all exercises
2
Cathy
Landry
12:00 PM CrossFit
0 lbs
Jumping neg. Banded rr
2
Private
5:00 pm CrossFit
0 lbs
2
Claudia
Travers
12:00 PM CrossFit
0 lbs
Jumping with negative, box triceps dips
2
Evie
Jones
12:00 PM CrossFit
0 lbs
Banded PU; Box dips
2
Kelsea
Johnson
6:00 pm CrossFit
0 lbs
Banded pull up (purple and red)/ banded ring dips (green band)
2
LaToya
Banks
5:00 am CrossFit
0 lbs
banded ups box dips
2
Morgan
Littauer
5:00 pm CrossFit
0 lbs
black and green band strict pull ups, green band ring dips
2
Sandra
Ortega
6:00 pm CrossFit
0 lbs
purple pullups. black band ring dips
2
Stephanie
Carenza
5:00 am CrossFit
0 lbs
purple band
2
Sydney
Jones
12:00 PM CrossFit
0 lbs
negatives
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