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Components
Metcon
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
7.15.2022 - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:00 am CrossFit
CrossFit: 8:00 AM Open Gym
CrossFit: 9:00 AM Open Gym
CrossFit: 10:00 AM Open Gym
CrossFit: 11:00 AM Open Gym
12:00 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):
22 (17/5)
Workout
7.15.2022
Warm-up
1 set:
:40 single-unders
:10 rest
:40 alternating BW lunges
:10 rest
:40 KB farmers carry hold (20 seconds per arm)
:10 rest
1 set:
:40 double-unders
:10 rest
:40 alternating BW reverse lunges
:10 rest
:40 KB front-rack hold hold (20 seconds per arm)
:10 rest
1 set:
:40 double-unders
:10 rest
:40 alternating BW box step-ups
:10 rest
Strength
Metcon (Weight)
4 sets for load:
8 double-KB front rack squat
– Rest 1:00-1:30 between sets.
*Log weight of both KB's example 70's = 140#
Metcon
Metcon (Time)
For time:
150 double-unders
30 KB box step-ups (35/53 lb) (20 in)
100 double-unders
20 KB box step-ups
50 double-unders
10 KB box step-ups
Warm-Up
2 sets:
1min ea. side
Calf/ankle wall stretch
Groiner Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 15, 2022
Male Clients
1
Matt
Haile
5:00 pm CrossFit
140 lbs
140x32
1
Rand
H
12:00 PM CrossFit
140 lbs
1
Rob
Helm
5:00 pm CrossFit
140 lbs
1
Stoney
Laurel
12:00 PM CrossFit
140 lbs
2
Eric
Micek
12:00 PM CrossFit
106 lbs
2
Kyle
Jones
6:00 am CrossFit
106 lbs
2
Noel
Janacek
7:00 am CrossFit
106 lbs
2
Private
5:00 am CrossFit
106 lbs
2
Revanth
Bomma
6:00 pm CrossFit
106 lbs
2
Rocky
Mattela
5:00 pm CrossFit
106 lbs
2
Sudheer
Reddy
5:00 pm CrossFit
106 lbs
3
Vamshi
Krishna
5:00 pm CrossFit
88 lbs
4
Yanir
Snir
6:00 pm CrossFit
70 lbs
5
Andrew
Tran
5:00 am CrossFit
90 lbs
6
Rammurthy
Mudimadugula
5:00 pm CrossFit
53.6 lbs
26.4*2
7
Daniel
Russell
5:00 pm CrossFit
53 lbs
8
Niranjan
Sarvi
5:00 pm CrossFit
35 lbs
Female Clients
1
Morgan
Littauer
12:00 PM CrossFit
88 lbs
2
Darcie
Fleming
12:00 PM CrossFit
70 lbs
2
Sarah
Ezell
6:00 am CrossFit
70 lbs
3
Susan
Jost
5:00 am CrossFit
40 lbs
4
Del
Cocroft
5:00 am CrossFit
15 lbs
15lbs KB box step up
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