Public Whiteboard

Components

Metcon

Settings

Workout

Wednesday 072920

CrossFit

[WARM-UP]
:30 Glute Bridges
:30 Straight Arm Plank
:30 Single Leg Glute Bridges (Right)
:30 Alternating Bird Dogs
:30 Single Leg Glute Bridges (Left)
:30 Plank Up-Downs
:30 Glute Bridge Walk Outs
:30 Push Up to Down Dog

[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Push Press
* Do reps Goblet style if you have (1) free weight (hold both ends).

[PRACTICE]
Hang Squat Clean Practice

1 Round:
200 Meter Run
3 Renegade Rows /SIDE
6 Push-ups
9 Air Squats
3 Double DB Hang Squat Cleans

Metcon (3 Rounds for reps)

"Rest Stop"

5 Min. AMRAP:
600m Run
1 Round of "Renegade Cindy"
Max Double DB Hang Squat Cleans

REST 5 Mins.

5 Min. AMRAP:
400m Run
2 Rounds of "Renegade Cindy"
Max Double DB Hang Squat Cleans

REST 5 Mins.

5 Min. AMRAP:
200m Run
3 Rounds of "Renegade Cindy"
Max Double DB Hang Squat Cleans

1 Round of "Renegade Cindy's" =
10 Renegade Rows
10 Push Ups
15 Air Squats

[SCALING]

RUN: Modify to 200m-400m-200m, Jog for 3-2-1 Mins. in home. Row 750m-500m-250m, Bike 1,500m-1,000m-500m.

CINDY'S REPS: Modify to 6-6-9 or 8-8-12.

RENEGADE ROWS: 1-Arm Renegade Rows, 1-Arm Bent Over Rows, use DB or KB.

PUSH UPS: Off Knees or to a target.

AIR SQUATS: To a target or modify to lunges.

HANG SQUAT CLEANS: 1-Arm DB/KB Squat Cleans, Medicine Ball Cleans, Russian Swings, Slam Balls, Barbell (135/95).

Whiteboard:

Wednesday, July 29, 2020

Male Clients