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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
Wednesday - CrossFit Black Ridge
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday
A. CONDITIONING
Metcon (AMRAP - Rounds and Reps)
AMRAP x 20 MINUTES
500m Row
400m Run
20 Burpees to Target*
*6" above standing reach
B. 60:00 GPP
Warm-up
AMRAP x 5 MINUTES
10/10 Arm Circles Forward/Backward
10 Lunges With Twist
5 Inch Worms
:20 Second Hollow Rock
Then…
AMRAP x 5 MINUTES
15 Jumping Jacks
10 Alt. Lateral Box Step Ups
5/5 SA DB Press
2 Wall Walks
Extended Warm-up
EMOM x 6 MINUTES
MIN 1 - 5-7 Seated DB Strict Press (Moderate-Light)
MIN 2 - 100m Jog
Then...
SKILL
ON A 6:00 RUNNING CLOCK...
Kipping HSPU Breakdown
Workout
Metcon (Time)
FOR TIME
21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over (50/35)|(35/25)/(24/20)
*Run 200m After Each Set.
C. STRENGTH / GYMNASTICS
Metcon (Distance)
5 SETS
1:30 KB FR Hold (AHAP Unbroken)
Max Distance KB Farmer Carry
Score is your shortest distance. No more than :30 rest after the KB FR Hold. Don't let yourself get mentally weak!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 07, 2019
Male Clients
Female Clients
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