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Components
Metcon
Metcon
Banded OH Tricep Exte ...
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
9/13 - 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):
26 (12/14)
Workout
9/13
- Specific Strength: Today we have some option for the HSPU - triceps and delt endurance but also technique work. - Conditioning: Today is a fast-paced test of local endurance and anaerobic capacity. This workout should be sub 10 minutes so scale accordingly.
Warm-up
A:
Box Programming Upper-body Warm-up
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Strength/Skill
B: Metcon (AMRAP - Reps)
Handstand Push-Ups
Rx+: (Deficit x 20-30 reps - accumulate)
Rx: (Strict x 20-30 reps - accumulate)
L3: (Kipping x 30 reps - accumulate)
L2: (1 Abmat x 20 Reps - accumulate)
L1: (Box Push-ups x 30-50 reps - accumulate)
Beg: (Box Dips x 30 Reps - accumulate)
Metcon
C: Metcon (Time)
For time:
21-15-9
C2B Pull-ups
Calorie Bike (18-12-7 Calories Ladies)
L3: (Regular Pull-ups)
L2: (Band Assisted Pull-ups) (Calories of 15-12-9)
L1: (Ring Rows) (Calories of 15-12-9)
10:00 Time Cap
Extra Credit
D: Banded OH Tricep Extensions (4 x 25. Rest 60s.)
https://www.youtube.com/watch?v=2YWY4ZwuYHc&feature=youtu.be
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 13, 2019
Male Clients
1
Scott
Stalls
8:45 CrossFit Group Class...
6 Reps
2
Alan
Brook
8:45 CrossFit Group Class...
4 Reps
10 kipping
3
Tevis
Blom
1:00PM CrossFit Group Cla...
31 Reps
strict 1-abmat
4
Brian
Rogers
6:00 CrossFit Group Clase...
30 Reps
Kipping
4
Kevin
English
CrossFit: 7:00 AM
30 Reps
10x3 negatives to abmat
4
Ryan
Fox
CrossFit: 7:00 AM
30 Reps
kipping - 1 abmat
5
Stephen
Dees
1:00PM CrossFit Group Cla...
25 Reps
6
Dominic
Talanca
5:00PM CrossFit Group Cla...
20 Reps
Total - kipping
6
Greg
Barber
6:00 CrossFit Group Clase...
20 Reps
7
Jason
McLeod
6:00 CrossFit Group Clase...
18 Reps
Mix strict and kip
8
Anthony
Gaines
6:00 CrossFit Group Clase...
0 Reps
15
8
Steven
Fiscante
8:45 CrossFit Group Class...
0 Reps
Modified push-up off the box 3 sets of 10. 21-15-9 modified pull ...
Female Clients
1
Meg
Gemelli
1:00PM CrossFit Group Cla...
30 Reps
Strict
2
Anna
Zarn
5:00PM CrossFit Group Cla...
30 Reps
Mix pike and 25# kipping
2
Stacy
Kapello-Fox
8:45 CrossFit Group Class...
30 Reps
Kipping + mats
3
Anita
Fiscante
8:45 CrossFit Group Class...
25 Reps
Modified workout
3
Private
6:00 CrossFit Group Clase...
25 Reps
4
Monica
Jacobs
8:45 CrossFit Group Class...
24 Reps
Pike on box
5
Lindsey
Gerkens
1:00PM CrossFit Group Cla...
21 Reps
2" deficit, kipping
6
Christine
Abbata
5:00PM CrossFit Group Cla...
13 Reps
25lb plate + mat kipping; 2x6 strict
7
Kimberly
Grenier
5:00PM CrossFit Group Cla...
7 Reps
Knees on box
8
Shelby
Morge
1:00PM CrossFit Group Cla...
6 Reps
Kipping with 1 ab mat...the most I've ever done in one day!
9
Courtney
Steele
5:00PM CrossFit Group Cla...
4 Reps
Kipping 15 reps total
10
Amanda
Wickman
5:00PM CrossFit Group Cla...
3 Reps
Box, wall with lots underneath. Just moved.
11
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 Reps
ski erg
12
Karla
Fierimonte
8:45 CrossFit Group Class...
0 Reps
Didn’t keep track 🤷♀️
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