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Components
Metcon
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Aug 29 - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
7:00 CrossFit Group Clases
8:45 CrossFit Group Clases
1:00PM CrossFit Group Clases
4pm Varsity
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (11/10)
Workout
Aug 29
Warm-up
A: Metcon (No Measure)
7 Minutes of Dynamic Warm-up including lunges, skips, jumps, shuffles, high knees, butt kickers, carioca,
backpedal, 90 degree hip rotation, burpee broad jumps.
Then,
Walk Through a Bodyweight Turkish Get-up on each side performing 2 reps each then grab a light KB and
complete 2 more on each side.
Gymnastics
B: Metcon (No Measure)
3 Rounds for Quality:
10s L-Sit Hold
10s Ring Support
20s Handstand Hold or Walk
Metcon
C: Metcon (Weight)
EMOM 25:
Minute 1: 1 Turkish Get-up each arm (53, 35)
Minute 2: 10 Goblet Squats (53, 35)
Minute 3: 1 Lap Bear Crawl
Minute 4: 10 Squat Thrusts(plank burpees)
Minute 5: 5 Strict Pull-ups
L3: (45, 25 TGU)
L2: (35, 25) (Band Assisted Pull-ups)
L1: (Light TGU) (Goblet Squat same weight as TGU) (10 Ring Rows w. slight pause on each rep)
*Should be about 75% effort today
Extra Credit
D: Metcon (No Measure)
5 Minutes of Light Foam Rolling
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 29, 2018
Male Clients
1
Bradley
Farrell
6:00PM CrossFit Group Cla...
53 lbs
💯 % effort!
1
Dan
Glauber
6:00 CrossFit Group Clase...
53 lbs
1
Daniel
Scullion
6:00 CrossFit Group Clase...
53 lbs
2
Aaron
Grassi
5:00PM CrossFit Group Cla...
115 lbs
4.00
2
Alex
Bunch
5:00PM CrossFit Group Cla...
115 lbs
3
Campbell
Carter
5:00PM CrossFit Group Cla...
105 lbs
4
Morgan
Moore
5:00PM CrossFit Group Cla...
95 lbs
4
Walker
Davis
5:00PM CrossFit Group Cla...
95 lbs
3:35
5
Davis
McGowan
5:00PM CrossFit Group Cla...
75 lbs
5:14
6
Jason
McLeod
6:00 CrossFit Group Clase...
53 lbs
1 strict the 4 Banded pull-ups per round
7
Brian
Rogers
6:00 CrossFit Group Clase...
40 lbs
Female Clients
1
Andrea
Wilson
1:00PM CrossFit Group Cla...
35 lbs
53lb squat; strict PU
1
Courtney
Steele
5:00PM CrossFit Group Cla...
35 lbs
Pu-standard & switch grip
1
Meg
Gemelli
6:00 CrossFit Group Clase...
35 lbs
52 goblet squat. Finally did all the PUs w/out a band 🙌🏻. Added...
2
Amber
Barber
6:00 CrossFit Group Clase...
26 lbs
35lb squats 26lb turkish get up
3
Shelby
Morge
6:00PM CrossFit Group Cla...
25 lbs
25 lbs TGU, 35 lb goblets
4
Private
7:00 CrossFit Group Clase...
20 lbs
4
Fraleane
Holt
6:00 CrossFit Group Clase...
20 lbs
35# Goblet, 20# TGU, banded pull ups
4
Jade
Knutson Day
6:00 CrossFit Group Clase...
20 lbs
20lb TGU (shoulder), 35lb goblet squat, 1 length (not lap) bear c...
4
Monica
Jacobs
8:45 CrossFit Group Clase...
20 lbs
3 strict PU per round
5
Jennifer
Sullivan
7:00 CrossFit Group Clase...
5 lbs
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