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Components
Strict Pull-Ups (Bar)
Weighted Pull-ups
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Thursday - CrossFit Pineville
Class
(All)
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Yoga for Athletes
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (3/9)
Workout
Thursday
Warm-up
10 mins
Gymnastics
15 mins
3 sets
Strict Pull-ups or Weighted Pull-ups x 3
Rest 30 sec
45 sec of SU or DU Practice
Rest as needed b/t sets
Strict Pull-Ups (Bar) (3x3)
Weighted Pull-ups (3x3)
The Strict Pull-up
Metcon
Metcon (Time)
4 Rounds
400m Run
7 Manmakers (50/35)
Manmaker = holding dumbells perform push-up, row left arm, row right arm, burpee up into a power clean, push press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 28, 2017
Male Clients
1
Jacob
Gloudemans
6:00 PM CrossFit
3 x 3
1
Jonathan
Darcey
5:00 PM CrossFit
3 x 3
1
Rikki
Bower
6:00 AM CrossFit
3 x 3
purple band
Female Clients
1
Michelle
Shuck
11:00 AM CrossFit
3 x 7
At home, no way to practice weighted
2
Jackie
Cansler
6:00 PM CrossFit
3 x 3
2
Page
Hannon
6:00 PM CrossFit
3 x 3
3
Ivette
Morales
9:00 AM CrossFit
3 x 10
purple band
4
Alyssa
Carlson
6:00 PM CrossFit
3 x 3
purple/red band
4
Caitlin
Woodrow
6:00 PM CrossFit
3 x 3
purple band
4
Jennifer
Rosa
5:00 PM CrossFit
3 x 3
4
Jenny
Rosas
9:00 AM CrossFit
3 x 3
purple band
4
Seirra
Dawson
5:00 PM CrossFit
3 x 3
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