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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
5.4.3... - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (3/2)
Workout
5.4.3...
WOD - FBCF
Metcon (3 Rounds for reps)
Rx+
5 min. Row for Meters
4 min. Power Snatches (95/65 lb.)
3 min. Lateral Burpees over the Bar
Rx
5 min. Row for Meters
4 min. Power Snatches (75/55 lb.)
3 min. Lateral Burpees over the Bar
Fitness
5 min. Row for Meters
4 min. Power Snatches
3 min. Lateral Burpees over the Bar
Gymnastics
Metcon (No Measure)
Project Pull-up/Midline Madness Session #1
Pull-up
Baseline Test
1. Max Pull-up Test (Strict)
– Find a version of Pulling (Band assist, Ring Row) that allows for 10+ unbroken reps.
2. 3 x 50% of Max Reps Strict Pull-ups (unbroken)
– Rest between sets as needed.
Midline Madness
Baseline Test
1. Max Sit-up Test (Strict)
– Find a version of Sit-ups that allows for 10+ unbroken reps.
2. 3 x 50% of Max Reps Strict Sit-ups (unbroken)
– Rest between sets as needed.
WOD - Home Gym
Metcon (3 Rounds for reps)
5 min. Shuttle Sprints (20 m)
4 min. Alt. Db Power Snatches (50/35 lb.)
3 min. Lateral Burpees over the Db.
Gymnastics
Metcon (No Measure)
Project Pull-up/Midline Madness Session #1
Pull-up
Baseline Test
1. Max Pull-up Test (Strict)
– Find a version of Pulling (Band assist, Ring Row) that allows for 10+ unbroken reps.
2. 3 x 50% of Max Reps Strict Pull-ups (unbroken)
– Rest between sets as needed.
Midline Madness
Baseline Test
1. Max Sit-up Test (Strict)
– Find a version of Sit-ups that allows for 10+ unbroken reps.
2. 3 x 50% of Max Reps Strict Sit-ups (unbroken)
– Rest between sets as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 03, 2020
Male Clients
1
Michael
Mowry
Home Gym 7:30PM
1393 Total Reps
2
Andres
Salazar
Home Gym 7:30PM
1307 Total Reps
3
Lyman
Anderson
6:30pm CrossFit All Level...
1216 Total Reps
Female Clients
1
amy
an
Home Gym 7:30PM
0 Total Reps
Lost count!
1
Kendra
Lowry
5:30pm CrossFit All Level...
0 Total Reps
10+22 30 min AMRAP 5 pull ups 10 pushups 15 air squats 15 cal ass...
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