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Components
Front Rack Box Squat
Single Leg Box Jump
Metcon
Glute Bridges
Settings
Location
(All)
CrossFit Carolina Beach
Program
CrossFit
Date
Workout
MAX LOAD - 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
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):
26 (10/16)
Workout
MAX LOAD
- Strength: Week 2 of our power work with the Front Box Squat. We performed power cleans last week but since we did a hero workout with cleans yesterday we'll perform plyos with a box jump variation in its place. - Conditioning: Build to a MAX LOAD in the sled push over the course of 8-10 sets. In between sets, you'll complete a single-arm farmer carry with a challenging weight.
Warm-up
A:
3:00 - 10:00
Perform 7 Minutes of Box Programming Dynamic Warm-up which will consist of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
10:00 - 15:00
Review Front Box Squat
Review Single Leg Box Jumps
Strength/Skill
B: Front Rack Box Squat (Regular Stance: 8 x 3 @80% of 8/26, every 60s.)
- Rx+: (Use 25% of Max in Band Tensions and 55% of Straight weight on bar)
- If no 1RM Front Box Squat use 65% of 1RM Front Squat
C: Single Leg Box Jump (6 x 3 ea. Rest 60s after both sides complete.)
https://www.youtube.com/watch?v=rkeKyCwG_Pw
L2/L1: Double Leg Box Jumps to a challenging height - 8 x 5. Rest 60s.
Metcon
D: Metcon (Weight)
In 20 Minutes:
Heavy Sledpush x 20 yards - Build to a max Load
*In between sets complete Single Arm Farmer Carry x 20 yards each.
Rest 90s-2:00
Alternate Option:
AMRAP 20:
300 Meter Row
10 Power Snatches (115, 75)
10 Overhead Squats (115, 75)
Extra Credit
E: Glute Bridges (100 Reps, AFAP.)
*Squeeze glutes for a 1 count a top of each rep.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 12, 2019
Male Clients
1
Dominic
Talanca
6:00PM CrossFit Group Cla...
8 x 3 @ 260 lbs
2
Daniel
Scullion
6:00 CrossFit Group Clase...
8 x 3 @ 255 lbs
3
Clark
Wilson
6:00 CrossFit Group Clase...
8 x 3 @ 185 lbs
3
Daniel
McClanahan
6:00PM CrossFit Group Cla...
8 x 3 @ 185 lbs
3
Greg
Barber
6:00 CrossFit Group Clase...
8 x 3 @ 185 lbs
4
Kevin
English
1:00PM CrossFit Group Cla...
8 x 3 @ 170 lbs
5
Anthony
Gaines
6:00 CrossFit Group Clase...
8 x 3 @ 155 lbs
5
Nathan
Graff
6:00 CrossFit Group Clase...
8 x 3 @ 155 lbs
6
Bradley
Cooke
6:00 CrossFit Group Clase...
8 x 3 @ 145 lbs
7
Christian
Bolz
1:00PM CrossFit Group Cla...
8 x 3 @ 125 lbs
Female Clients
1
Kimberly
Grenier
6:00 CrossFit Group Clase...
8 x 3 @ 175 lbs
2
Meg
Gemelli
1:00PM CrossFit Group Cla...
8 x 3 @ 135 lbs
3
Courtney
Steele
5:00PM CrossFit Group Cla...
8 x 3 @ 130 lbs
3
Fraleane
Villa
6:00PM CrossFit Group Cla...
8 x 3 @ 130 lbs
4
Christine
Abbata
6:00PM CrossFit Group Cla...
8 x 3 @ 125 lbs
5
Amanda
Wickman
5:00PM CrossFit Group Cla...
8 x 3 @ 120 lbs
80%
6
Heather
Metzler
8:45 CrossFit Group Class...
8 x 3 @ 115 lbs
lower than%, tired
6
Shelby
Morge
8:45 CrossFit Group Class...
8 x 3 @ 115 lbs
7
Debbie
Bolz
1:00PM CrossFit Group Cla...
8 x 3 @ 105 lbs
8
Anna
Zarn
5:00PM CrossFit Group Cla...
8 x 3 @ 90 lbs
Could go heavier
9
Jennifer
Sullivan
8:45 CrossFit Group Class...
8 x 3 @ 85 lbs
9
Lindsey
Gerkens
1:00PM CrossFit Group Cla...
8 x 3 @ 85 lbs
9
Monica
Jacobs
8:45 CrossFit Group Class...
8 x 3 @ 85 lbs
Too tired to be snappy
10
Abbey
McClanahan
5:00PM CrossFit Group Cla...
8 x 3 @ 75 lbs
10
Amanda
Partin
CrossFit: 7:00 AM
8 x 3 @ 75 lbs
Worked on form more than weight load
10
Brooke
Scacheri
8:45 CrossFit Group Class...
8 x 3 @ 75 lbs
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