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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, September 10, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (2/3)
Workout
Thursday, September 10, 2020
Tabata Core!
20s Work/ 10s Rest for 8 Rounds of:
Alternating Leg V-Ups
https://youtu.be/8WaDzRANv94
Deadlift
E2:00 x 6 Sets
8 reps @ 55-65% of 1RM
Metcon (Time)
"Robin"
For Time: (16 min time cap)
50ft Single Arm Overhead Lunge Walk (50/35)
40 Pull Ups
50ft Single Arm OVHL
35 Sit Ups
50ft Single Arm OVHL
30 Pull Ups
50ft Single Arm OVHL
25 Sit Ups
50ft Single Arm OVHL
20 Lateral Burpees over Dumbbell
RX+: GHDs in place of sit ups
Burn! 12:00pm
3 Rounds:
500m Row
20 Air Squats
10 Bicep Curls to Overhead Press
500m Row
20 KB Swings'
10 Mountain Climbers
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 10, 2020
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
6 x 8 @ 225 lbs
1
Jackson
Chesser
CrossFit 6:00am
6 x 8 @ 225 lbs
Female Clients
1
Amy
Anton
CrossFit: 5:45 PM
1 x 8 @ 165 lbs
2
Erin
Steinfath
CrossFit: 5:45 PM
1 x 8 @ 155 lbs
3
Alicia
Harrison
CrossFit: 5:45 PM
1 x 8 @ 135 lbs
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