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Components
Metcon
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Mobility
Remote Coaching/Programming
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
7.14.2022 - 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):
34 (21/13)
Workout
7.14.2022
Warm-up
1 set:
1:00 row
10 elbow-to-instep + reach
:30 scap pull-up
1 set:
1:00 row
10 elbow-to-instep + reach
:30 kip swing
– :15 of small kip swings, :15 of big kip swings
Warm-Up
Snatch Progression & Bar Mu Progression & Build up:
1 set:
8-10 touch-and-go muscle snatches
8-10 touch-and-go power snatches
– Rest :30-1:00 between movements
Metcon
Metcon (Time)
For time:
400/500-m row
then…
24-18-12:
Power snatches (55/75 lb)
12-9-6:
Bar muscle-ups
then…
400/500-m row
Intermediate:
CTB Pullups and 45/65#
Beginner: Jumping pullups 35/45# (lower rep scheme if needed)
Warm-Up
2 sets:
:30 scorpion stretch/side
1:00 seated straddle stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 14, 2022
Male Clients
1
Josh
Littauer
5:00 pm CrossFit
10:53
2
Dontae
Smiley
12:00 PM CrossFit
13:00
it was ight
3
Eric
Wrona
6:00 am CrossFit
15:58
blah/ripped
4
Private
5:00 am CrossFit
18:35
5
Mickey
$ Admony
7:00pm CrossFit
20:48
6
Taylor
Smith
5:00 am CrossFit
11:43
Intermediate. 75# + C2B PUs
7
David
Guerra
5:00 am CrossFit
12:04
pull-ups; 75#; 3:00 delay start
8
Noel
Janacek
7:00 am CrossFit
14:12
75#, CTB Troy 12:54 300m, 25# (18-12-9), kip PU (9-6-4)
9
Hitesh
Patel
5:00 am CrossFit
15:20
#65, p/u
10
Sudheer
Reddy
7:00pm CrossFit
15:29
C2b, 75#,row
11
Daniel
Russell
5:00 pm CrossFit
16:09
C2B. Everything else Rx
12
Revanth
Bomma
7:00pm CrossFit
16:15
C2B
13
Jimmy
Fougerouss
5:00 pm CrossFit
16:20
Jumping pull ups
14
Kyle
Jones
6:00 am CrossFit
16:42
75#, ctb & pu
15
Yanir
Snir
6:00 pm CrossFit
16:58
55 lb, purple band pull ups.
16
Andrew
Tran
5:00 am CrossFit
17:25
Broke sets into reps of 6 Pull ups - green band strict pull up #4...
17
Stoney
Laurel
7:00pm CrossFit
17:43
18
Joseph
Pina
6:00 pm CrossFit
20:05
500m row , 75 power snatch, C2B
19
Shuan
Davis
6:00 pm CrossFit
20:14
20
Rocky
Mattela
6:00 pm CrossFit
20:32
65lbs, 24-18-12 ps, 12-9-6 cb pullups
21
Rammurthy
Mudimadugula
6:00 pm CrossFit
23:00
65lbs, 24-18-12 power snatches, 12-9-6 pullups with band
Female Clients
1
Morgan
Littauer
5:00 pm CrossFit
10:29
55# cleans rather than snatches, jumping pull ups
2
Sydney
Jones
12:00 PM CrossFit
11:55
55#, kipping pu’s
3
Paula
Perdue
6:00 pm CrossFit
14:05
4
Stacey
Davis
5:00 am CrossFit
14:58
55#, Ring rows, row
5
Claudia
Travers
5:00 pm CrossFit
15:14
35# & jumping pull-ups
6
Private
5:00 pm CrossFit
15:38
7
Judy
Russell
5:00 pm CrossFit
15:44
55#, C2B
8
Angey
Williams
12:00 PM CrossFit
15:58
40# JPU
9
Ambir
Chadwick
5:00 am CrossFit
16:15
banded pull ups (first set purple, second set purple and black, t...
10
Sandra
Ortega
6:00 pm CrossFit
16:33
55# 24 18 12 C2B. 12 9 6
11
LaToya
Banks
5:00 am CrossFit
17:03
35lb bb banded pull ups
12
Cathy
Landry
5:00 pm CrossFit
18:19
45. Jpu. Noon class
13
Gina
Flores
7:00pm CrossFit
23:21
bike/45lb/c2b
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