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Components
Rope Climb Practice
Metcon
Settings
Location
(All)
CrossFit Ridgeline
Program
Date
Workout
Skyscraper - CrossFit Ridgeline
Class
(All)
6:00am CrossFit
8:00am CrossFit
12:00pm CrossFit
3:30pm CrossFit
4:30pm CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (11/4)
Workout
Skyscraper
Warm-up
2 Rounds
10 Ring Rows
10 DB Hang Power Cleans
7/5 Cal Ski
:30 Banded Shoulder Stretch
Skill Work
Rope Climb Practice
10 mins of practice. Use this time to establish progressions for the metcon if not able to perform rope climbs.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
18/12 Calorie Bike
Rest 6 Minutes
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
18/12 Calorie Bike
https://www.youtube.com/watch?v=qFE7pgOrj5w
<<<Rope Climbs
https://www.youtube.com/watch?v=_iUFG1-H7d0&t=4s
<<<Hang Power Clean
Accessory
3 rounds:
KB lateral lunges x 8 each
KB front rack farmers carry x 50ft
Double KB RDL x 10
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 25, 2019
Male Clients
1
Jeff
Martucci
6:00am CrossFit
1 x 3
1
Nate
Smith
12:00pm CrossFit
1 x 3
2
Shawn
Grushecky
6:30pm CrossFit
1 x 1
145,115
2
Will
Furlow
8:00am CrossFit
1 x 1
3
Rob
Stansbury
5:30pm CrossFit
1 x 6
4
Guadalupe
Leon
7:30pm CrossFit
1 x 4
5
Chuck
Scatterday
8:00am CrossFit
1 x 2
6
Private
6:30pm CrossFit
1 x 1
6
Jackson
Cramer
3:30pm CrossFit
1 x 1
7
Steve
Toth
6:00am CrossFit
1 x 0
7
Steve
Toth
3:30pm CrossFit
1 x 0
Female Clients
1
Amelia
Parsons
6:30pm CrossFit
1 x 1
2
April
Marshalek
12:00pm CrossFit
1 x 2
3
Kayla
Brand
8:00am CrossFit
1 x 1
4
Gabby
Riggleman
7:30pm CrossFit
1 x 0
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