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Components
Push Press
Chest Supported DB Rows
Metcon
Banded Overhead Trice ...
Settings
Location
(All)
CrossFit Carolina Beach
Program
CrossFit
Date
Workout
Challenge Yo Self - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
37 (19/18)
Workout
Challenge Yo Self
- Strength: Today we are building to 1RM Push Press over the course 7-8 sets. If you have a current max your goal is beat that number by 5#s so have a plan in place. - Metcon: This workout is intended to be fast-paced and completed in big sets. Weights increase on your push press each round as the reps descend. We are looking for 90% effort today so don't worry about pacing - challenge yourself to go hard.
Warm-up
A:
3 Minutes of:
Minute 1: Single Unders
Minute 2: Double Unders or Attempts
Minute 3: Triple Under Attempts
Then,
Grab a barbell and 1 KB and complete:
15 Bent-over Barbell Rows
10 KB Windmills each side
15 Push Press w. empty bar
10 KB 1-Arm Rows each
15 Hang Power Cleans w. empty bar
10 KB Windmills each side
Then,
Review the Push Press
Strength/Skill
B: Push Press (5-4-3-2-1+. Rest 2:00)
Push Press
- Build to a 1RM
- Beginner: 7 x 4 only adding weight if form permits. Rest 90s.
C: Chest Supported DB Rows (1/4 x 15. Rest 60s.)
https://www.youtube.com/watch?v=tKbR3xibeLI
*These can be done on a FLAT bench if needed
Metcon
D: Metcon (Time)
For time:
100 Double Unders
25 Push Press (95, 65)
75 Double Unders
20 Push Press (135, 95)
50 Double Unders
15 Push Press (155, 105)
L3: (75, 55) (115, 75) (135, 95)
L2: (Double Under Attempts) (65, 45) (75, 55) (95, 65)
L1: (Single unders) (Light to Moderate DB Push Presses for all rounds)
*9:00 Time Cap
Extra Credit
E: Banded Overhead Tricep Etensions (4 x 15. Rest 60s.)
https://www.youtube.com/watch?v=kISciv3SsZk&feature=youtu.be
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 30, 2019
Male Clients
1
Jason
McLeod
6:00 CrossFit Group Clase...
1 x 1 @ 255 lbs
2
Ryan
Fox
1:00PM CrossFit Group Cla...
1 x 1 @ 220 lbs
3
Daniel
Scullion
5:00PM CrossFit Group Cla...
1 x 1 @ 205 lbs
Had to jerk 215
3
Stephen
Dees
1:00PM CrossFit Group Cla...
1 x 1 @ 205 lbs
4
Dominic
Talanca
5:00PM CrossFit Group Cla...
1 x 1 @ 195 lbs
15# PR
4
Scott
Stalls
8:45 CrossFit Group Class...
1 x 1 @ 195 lbs
4
Tevis
Blom
5:00PM CrossFit Group Cla...
1 x 1 @ 195 lbs
fail @205
5
Bernie
Mowbray
5:00PM CrossFit Group Cla...
1 x 1 @ 185 lbs
(5)95, (4)115, (3)135,(2) 150, (1)165, (1)175,(1) 185
5
Greg
Barber
6:00 CrossFit Group Clase...
1 x 1 @ 185 lbs
5
Scott
Shapiro
1:00PM CrossFit Group Cla...
1 x 1 @ 185 lbs
95, 115,
6
Dan
Glauber
6:00 CrossFit Group Clase...
1 x 1 @ 175 lbs
7
Phillip
Jacobs
5:00PM CrossFit Group Cla...
1 x 1 @ 165 lbs
7
Shane
Higgins
5:00PM CrossFit Group Cla...
1 x 1 @ 165 lbs
8
Dan
English
1:00PM CrossFit Group Cla...
1 x 1 @ 160 lbs
Smacked my chin. Bad form but made lift.
9
Kevin
English
1:00PM CrossFit Group Cla...
1 x 1 @ 150 lbs
10
Christian
Bolz
1:00PM CrossFit Group Cla...
1 x 1 @ 145 lbs
10
Clark
Wilson
6:00 CrossFit Group Clase...
1 x 1 @ 145 lbs
Shoulder press
11
Chris
Mays
8:45 CrossFit Group Class...
1 x 3 @ 125 lbs
12
Mike
Hendy
1:00PM CrossFit Group Cla...
1 x 1 @ 115 lbs
Female Clients
1
Kimberly
Grenier
5:00PM CrossFit Group Cla...
1 x 1 @ 170 lbs
20 lb PR
2
Jade
Knutson Day
6:00 CrossFit Group Clase...
1 x 1 @ 150 lbs
w/littles- never logged anything above 135 until today.
3
Andrea
Wilson
5:00PM CrossFit Group Cla...
1 x 1 @ 140 lbs
Missed 145
4
Eryn
Davis
5:00PM CrossFit Group Cla...
1 x 1 @ 135 lbs
PR
4
Gretchen
Steed
1:00PM CrossFit Group Cla...
1 x 1 @ 135 lbs
5
Courtney
Steele
1:00PM CrossFit Group Cla...
1 x 1 @ 125 lbs
Post sickness 😷
6
Stacy
Kapello-Fox
5:00PM CrossFit Group Cla...
1 x 1 @ 120 lbs
7
Christine
Abbata
1:00PM CrossFit Group Cla...
1 x 1 @ 110 lbs
7
Jennifer
Sullivan
CrossFit: 7:00 AM
1 x 1 @ 110 lbs
7
Jessica
Wold
8:45 CrossFit Group Class...
1 x 1 @ 110 lbs
8
Lindsey
Gerkens
8:45 CrossFit Group Class...
1 x 1 @ 105 lbs
9
Brooke
Scacheri
8:45 CrossFit Group Class...
1 x 1 @ 100 lbs
9
Monica
Jacobs
8:45 CrossFit Group Class...
1 x 1 @ 100 lbs
Yes!!!!
10
Amanda
Wickman
5:00PM CrossFit Group Cla...
1 x 1 @ 91 lbs
11
Pam
Stalls
CrossFit: 7:00 AM
1 x 1 @ 90 lbs
12
Blair
Williams
6:00 CrossFit Group Clase...
1 x 1 @ 85 lbs
13
Elizabeth
McLamb
5:00PM CrossFit Group Cla...
1 x 1 @ 80 lbs
14
Amanda
Partin
CrossFit: 7:00 AM
1 x 1 @ 70 lbs
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