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Components
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBFlex
SBMetcon
Suana
Date
Workout
Friday - Southern Boom CrossFit
Class
(All)
SBMetcon: 5:00 AM
SBMetcon: 6:00 AM
SBMetcon: 7:00 AM
SBMetcon: 8:00 AM
SBMetcon: 9:00 AM
SBMetcon: Noon
SBMetcon: 3:30 PM
SBMetcon: 4:30 PM
SBMetcon: 5:30 PM
SBMetcon: 6:30 PM
SBMetcon: 7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (1/8)
Workout
Friday
Warm-up
2 ROUNDS
10 Slam Ball Ground to Overhead
7 Scap Pull-Ups
7 Short, Controlled Kipping Swing
7 Push-ups
Into…
2 ROUNDS
10 Slam Balls
7 Big, Dynamic Kip Swing
7 Kipping Jumping Pull-Ups or 7 Ring Rows
7 Hand Release Push-ups
Skill
Metcon (No Measure)
EMOM x 6 MINUTES
Practice one of the below Pulling Options...
Option 1:
2 Hips to Bar + 1 Bar Muscle-Up
Or...
Option 2:
2 Dynamic Kip Swing + 1 Pull-Up
Or...
Option 3:
3 Simulated Kip Swing or 3 Jumping Pull-Ups
(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
3 SETS
AMRAP x 6 MINUTES*
3 Bar Muscle-Ups
9 Hand Release Push-Ups
18 Slam Balls (30/20)|(20/10)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 05, 2022
Male Clients
1
Evan
DeVore
SBMetcon: 5:00 AM
11 + 23
Female Clients
1
Mel
Goodrich
SBMetcon: 8:00 AM
7 + 1
2
Amanda
Glenz
SBMetcon: 6:30 PM
4 + 0
plus two rounds scaled (2 bmu instead of 3)
3
Julie
Murphy
SBMetcon: 8:00 AM
3 + 0
4
Jenna
Benz
SBMetcon: Noon
9 + 13
got to 1 ball slam
5
Catherine
Sholtez
SBMetcon: 5:00 AM
9 + 0
Pull ups Using BLUE BAND instead of BMU
5
Sajana
Bajracharya
SBMetcon: 5:00 AM
9 + 0
6 RR for BMU
6
Jennifer
Radigan
SBMetcon: 8:00 AM
5 + 2
20#; grn, bl, rd band bmu 1st rd then grn bl last 4
7
Danielle
Walsh
SBMetcon: 9:00 AM
0 + 0
Banded high bar pull up holds. Lots of rounds not sure how many
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