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Components
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF7/20/22 - TSCF/TVF/TSBB
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
CrossFit: 7:30 AM
CrossFit: 9:00 AM
Open Gym 10:00A-12:00P
CrossFit: 10:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:30 PM
CrossFit: 7:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (5/9)
Workout
CF7/20/22
Full Week Programming
Its HERE! Test Week (Cycle 2 of 3)!! Lets give it our all in these 4 strength test and make sure we log them. You will notice the workouts for the week are fairly light so that we aren't taxing the nervous system too much after our lifts. Wednesday will be a fun long AMRAP that will get us nice and sweaty but not too beat up for our big lifts on Thursday!
Friday we will be continuing to focus on Getting the strength possible to get up onto the rings or working muscle up technique/cycling
Monday: Back Squats
Tuesday: Bench Press
Wednesday: Sweaty Fun-ness!
Thursday: Deadlift & Shoulder Press
Friday: Muscle Up or Pull-ups/Dips
Metcon (Calories)
5 Rounds of Decreasing DB Reps
20-18-16-14-12
2min AMRAP
Alt DB Snatch 50/35
Remaining Time Max Cals
2min AMRAP
Alt DB Hang Squat Cleans
Remaining Time Max Cals
2min AMRAP
DB Push Press (Alt every 5)
Remaining Time Max Cals
Put in comments Bike or Row
This is basically a 30min AMRAP with time on the dumbbell movement then remaining time on Bike or Rower. Dont go all out on the Bike or Row but stay moving till the next interval starts.
Have Fun with this! :)
Extra Credit
3 sets for max GHD Situps
No more than 25 per set
*rest 2min between sets min
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 20, 2022
Male Clients
1
joseph
tepe
CrossFit: 7:30 AM
240 Calories
bike
2
Frank
Fuentes
CrossFit: 5:30 PM
235 Calories
50lbs; Rowing
3
John
Borla
CrossFit: 12:00 PM
288 Calories
35# DB ☠️
4
Jacob
Bitran
CrossFit: 5:30 PM
265 Calories
Cleans. No squat. Bad back. ROW
5
BENJAMIN
LARVIE
CrossFit: 10:30 AM
115 Calories
40 lbs DB. those squats though 😰😱🥵
Female Clients
1
Julia
Gongora
CrossFit: 9:00 AM
204 Calories
Row
2
Alicia
coro
CrossFit: 10:30 AM
175 Calories
Row
3
Alexandria
Hall
CrossFit: 9:00 AM
150 Calories
Row
4
Haley
Collins
CrossFit: 12:00 PM
148 Calories
Bike
5
Devora
Langley
CrossFit: 7:30 AM
174 Calories
27.5
6
Macey
Katsikas
CrossFit: 5:30 PM
161 Calories
rower :)
7
antonia
mcnamara
CrossFit: 9:00 AM
152 Calories
Rowing
8
Mackenzie
Grant
CrossFit: 6:00 AM
109 Calories
Row
9
Carissa
Piazza
CrossFit: 10:30 AM
100 Calories
Row
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