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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC Softball
CCCC Women's BBall
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Spirit In the Sky - Crossfit North Cloud
Class
(All)
5:15AM CrossFit
6:15AM CrossFit
4:15PM CrossFit
5:15PM CrossFit
6:15PM CrossFit
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (14/13)
Workout
Spirit In the Sky
Warm-up
Crossover Symmetry Activation
Then...
2 Rounds of:
1:00 Easy Row
10 Single-Leg Glute Bridge (R/L)
10 Prisoner Kang Squats
10 Scorpions
10 DB Push Press
Metcon
Metcon (Time)
Complete, for time:
25/20 Calorie Row
35 Wall Balls (20/14)
-Rest 3:00-
35 Wall Balls (20/14)
50/40 Calorie Row
-Rest 3:00-
75/60 Calorie Row
35 Wall Balls (20/14)
TARGET SCORE
Target Time each set:
Set 1: 4-6 mins
Set 2: 7-9 mins
Set 3: 9-11 mins
STIMULUS
Here’s a workout where you want to work on being steady on the row and break that mental barrier on wall balls. Goal should be big, descending reps on wall balls (example: 25-15-10)
WORKOUT STRATEGY & FLOW
Row should be done at a moderate pace (70% effort). Biggest thing is not burning out and keeping the heart rate at bay.
Wall balls will only get harder so try to hit big sets of the start and then settle into small, consistent sets as fatigue hits.
Goal sets for wall balls should be 2-3 sets on each workout.
RomWOD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 22, 2020
Male Clients
1
Brad
Robert
6:15AM CrossFit
17:49
unbroken wbs
2
Seth
Eubanks
6:15AM CrossFit
18:53
3
Chuck
Lambertz
6:15AM CrossFit
19:37
4
Garett
Hood
6:15PM CrossFit
19:38
5
Chris
Mondero
Remote Athlete
19:51
6
PJ
Kearn
6:15PM CrossFit
20:17
3:09,10:53,20:17 15,10,10 15,12,10 15,12,10
7
Joshua
Meyer
6:15AM CrossFit
21:08
8
Justin
Ferrell
5:15PM CrossFit
26:36
embarrassing performance
9
Luke
Lister
5:15AM CrossFit
17:16
14 wb
10
Maximus
Rincon-Cha ...
5:15AM CrossFit
20:20
#10 Wallball
11
Chase
Parker
5:15AM CrossFit
21:21
12
Easton
Swihart
4:15PM CrossFit
23:20
13
Jay
Lowell
4:15PM CrossFit
24:50
25,50,75 row #14 wb 10' tgt
14
Cody
Cole
4:15PM CrossFit
26:06
20lbs
Female Clients
1
Cierra
Mondero
Remote Athlete
17:12
2
Mallory
Robert
5:15AM CrossFit
19:14
3
Jenn
Mears
Remote Athlete
19:57
4
Candace
Lister
5:15AM CrossFit
22:14
5
Laura
Krier
4:15PM CrossFit
23:34
DEAD!
6
Alisha
Sipe
6:15AM CrossFit
19:52
10.14.10 wb
7
Cynthia
Atwell
6:15AM CrossFit
21:12
6 wb.
8
Private
6:15PM CrossFit
21:38
9
Kacey
Roe
5:15AM CrossFit
22:31
10#
10
Jenny
Bauer
6:15PM CrossFit
22:35
6# wb
11
Jill
Krier
4:15PM CrossFit
22:46
#10
12
Teggan
Workman
4:15PM CrossFit
23:25
10lbs
13
Pat
LeDuc
4:15PM CrossFit
24:24
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