Public Whiteboard

Components

Metcon

Settings

Workout

Strict Press for Time

Hey ATR, We would love to have you bring any friends and family MONDAY (LABOR DAY) for our WOD! It will be a long but fun WOD that is welcoming for all fitness levels. There will not be a class capacity limit for our classes on Labor Day. BUT, please have any guests who want to participate show up early to fill out the waivers ahead of class. Our class schedule on Monday, September 6th: CrossFit Classes: 8:30am, 9:30am & 10:30am Open Gym will need to be logged in on Wodify. We have 5 spaces available per hour so please make sure to grab one of those times.

Warm-up

Shoulder Warmup #2 (No Measure)

2 Rounds:
5 Burpees
10 Band Pull Aparts (Palms Down)
10 Cuban Presses
5 PVC Passes
10/10 External Rotation (Low)
5 DB Strict Press (Per Side)

8 Minute Cap. then gathering at the TV for the WOD breakdown.

Every Minute On The Minute

Metcon (Weight)

EMOM x 14:
Odd Minutes: 3 Push Press
Even Minutes: 7 Knees to Elbows

Details:
Push Presses are from the floor.

Increase in weight each round as long as form permits.

score is heaviest set of 3 push presses

Scales:
Scale K2E with Hanging Knee Raises or to a :25 Hollow Hold.

Metcon

Metcon (Time)

For Time, complete 100 Strict Presses (75/45lbs) RX+ (95/55lbs)

*Every time you break complete 5 calorie assault bike.

Details:
RX+ is really challenging!! If you cant keep the sets in double digits for the first few sets I would not go after this as RX+

STRICT Press no using your legs to create any additional help.

Scale Barbell Strict Press with Dumbbells for anyone with shoulder issues.

Whiteboard:

Friday, September 03, 2021

Male Clients