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Components
Metcon
Handstand Push Up
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, September 21, 2021 - 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):
6 (3/3)
Workout
Tuesday, September 21, 2021
Metcon (Time)
"Bloodsport"
For Time: (10 min time cap)
400m Run
50/40 Calorie Assault Bike or 70/57 Calorie Row
400m Run
Handstand Push Up
"Skills and Drills"
Advance:
5 Sets (1-3 Abmats)
5 Kick Up + 3 Second Descent + Strict Press
Intermediate:
5 Sets (1-3 Abmats)
3-5 Kick Up + 3 Second Descent + Kick Up (reset)
Beginner:
5 Sets
3-5: 3 Second Descent (From Box or Pike Position)+ Strict Press
* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability.
Burn! 12:00pm
3 Sets:
1 min max DB Thrusters
1 min max DB Hang Power Cleans
1 min max DB Push Press
1 min max alternating DB lunges
1 min max Devil's Press
1 min REST
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 21, 2021
Male Clients
1
Dustin
Durbin
CrossFit 6:00am
6:43
bike
2
Greg
Cooke
CrossFit 6:00am
7:32
Bike
3
Brian
McCoy
CrossFit 6:00am
8:24
Female Clients
1
Sydnee
Baker
CrossFit: 4:30 PM
5:42
2
Mary
Covey
CrossFit: 4:30 PM
8:04
3
Kharen
Mercado
CrossFit: 4:30 PM
10:00
20 cal row 22 cal bike 400m run
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