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Components
Push Jerk
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF7/28/22 - 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: 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):
22 (13/9)
Workout
CF7/28/22
Full Week Programming
This is our last Deload week before our final 3 week cycle, these workout styles are some of my favorite as they combine conditioning with some larger volume less load strength training.
For some this week may make you more sore than all the rest :)
Monday: Bulgarian Split Squats
Tuesday: Deadlifts & Bench Press
Wednesday: Extra Special EMOM!!
Thursdays: Push Jerks & Gymnastics Pulling
Friday: Choice of Power Cleans or Power Snatches
Push Jerk
EMOM Alternating for 20min
A) 5 Push Jerks
B) 2-3 Muscle Ups
3-6 Strict Chin Ups
6-15 Kipping Pull-ups
8-10 Ring Rows
Your choice of the Pulling Movement you would like to work on for the day but you're doing the same one for all 10 Rounds so scale accordingly!
Metcon (Time)
20-15-10-5
Burpees
Strict Press 75/55
Time Cap 10min
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 28, 2022
Male Clients
1
Denzel
Lester
CrossFit: 9:00 AM
1 x 5 @ 225 lbs
2
Yaneer
Escappa
CrossFit: 7:00 PM
1 x 5 @ 205 lbs
3
Joe
Chavanu
CrossFit: 7:00 PM
1 x 5 @ 195 lbs
2 Ring Muscle Ups 10rds
3
Vance
Smith
CrossFit: 7:30 AM
1 x 5 @ 195 lbs
4
Cristian
Vasquez
CrossFit: 4:00 PM
1 x 5 @ 170 lbs
5
Roussos
Koliakoudakis
CrossFit: 7:00 PM
1 x 5 @ 155 lbs
1 MU
6
Jacob
Bitran
CrossFit: 5:30 PM
1 x 5 @ 145 lbs
Not 100% yet
6
Keith
Perry
CrossFit: 5:30 PM
1 x 5 @ 145 lbs
7
Frank
Fuentes
CrossFit: 5:30 PM
1 x 5 @ 140 lbs
7
Jordan
Brill
CrossFit: 4:00 PM
1 x 5 @ 140 lbs
8
John
Borla
CrossFit: 5:30 PM
11 x 5 @ 115 lbs
9
Eric
Penate
CrossFit: 5:30 PM
1 x 5 @ 75 lbs
10
Jared
Barros
Open Gym 10:00A-12:00P
1 x 4 @ 195 lbs
Female Clients
1
Julia
Gongora
CrossFit: 9:00 AM
1 x 5 @ 135 lbs
1
Kandice
Ruckle
CrossFit: 6:00 AM
1 x 5 @ 135 lbs
1
Stephanie
Decolati
CrossFit: 6:00 AM
1 x 5 @ 135 lbs
3 muscle ups every round
2
Mariela
Ramos
CrossFit: 7:30 AM
1 x 5 @ 115 lbs
3
Meghan
Distelrath
CrossFit: 9:00 AM
1 x 5 @ 95 lbs
4
Jennifer
Hailey
CrossFit: 6:00 AM
1 x 5 @ 87 lbs
5
Eternity
Bruce Shabazz
CrossFit: 7:00 PM
11 x 5 @ 65 lbs
5
Katalin
Kurko
CrossFit: 7:30 AM
10 x 5 @ 65 lbs
4 Jumping pull ups every set
6
Marilyn
Groce
CrossFit: 12:00 PM
1 x 5 @ 50 lbs
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