Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Friday, September 2nd 2022

A. General
60 sec Row or Bike
10 rotating scorpions
5 push up to downward dogs
60 sec Row or Bike
10 Alternating Box Y raises
5/5 Single arm banded straight arm lat pull down

B. Specific
EMOM 6
Min 1- 10 straight arm banded lat pull downs
Min 2- 3 scap pull-ups + 5 pause ring rows
https://youtu.be/e_c3TO2jNy8?t=93

Gymnastics

A: Metcon (AMRAP - Rounds)

Get to 50 strict C2B pull ups in as little set as possible

TC: 8 min
Score: Sets

Scaling options:
Beginner & Intermediate :
30-50 Banded strict pull ups

Perform
Get to 50 Bar mu in as little sets as possible
Unbroken

Metcon

B: Metcon (Time)

For Time
600 m run
50 Wall Balls 20/14 lbs
200m Farmer's carry 2x24/16kg
50 Wall Balls 20/14 lbs
50 Cal Row/Bike

KG: 9/7 KG
TC: 18 min
Score: Time

Scaling Options
Beginner
400 m run
30 Wallballs @14/10 lbs
200m Farmer's carry @ 16/8KG x2
30 Wallballs @14/10 lbs
30 Cal Row/Bike

Intermediate
600 m run
40 Wallballs @20/14 lbs
200m Farmer's carry @ 24/16KG x2
40 Wallballs @20/14 lbs
50 Cal Row/Bike

Perform
50 cal Bike
50 Wallballs @20/14
300' Sled Push Sprint @light
50 DB Snatch @50/35lbs
50 Cal Row

Extra Accessory

Metcon (Checkmark)

10 rounds
15 sec L-sit on plates
30 sec OFF

Goal: Core + hip flexor endurance

Modify by either bending the knees or one leg straight at a time

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, September 02, 2022

Male Clients

Ryan
Dreibelbis

12:00 PM CrossFit

42 Rounds

Strict pull-ups

Stephen
Ford

5:30 AM CrossFit

35 Rounds

Perform: 6:30 - baby hands

Female Clients