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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Yoga
Date
Workout
CF - 09/30/20 - CrossFit Trivium
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00am CrossFit
11:30 AM CrossFit
12:30 PM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (11/7)
Workout
CF - 09/30/20
A:
2 x
Dynamic warm up
25’ segments
High knees
Butt kicks
Elbow to instep
Lateral shuffle ( 25’ each direction )
Walking straight leg kick
Inch worm
3 sets
5 squats (3.1.1)
:30 squat hold
B: Metcon (No Measure)
Dynamic Accessory (jumps)
4x :20 / :10 squat jumps ( focus on loading/reloading mechanics )
rest 1:00 then
4x :20/:10 split squat jumps; rest :30 btw sets
C: Metcon (Time)
5 rounds for time:
200’ shuttle run ( 25’ x 8 )
3 BMU
Rest 2:00
D: Metcon (Time)
3 rounds for time:
30/23 cal row
20 russian KB swing ( 70/53 )
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 30, 2020
Male Clients
1
Jeremy
Hutzel
4:00 PM CrossFit
3:13
2
Geof
Vickers
6:00 AM CrossFit
3:20
3
_Stuart
Chandler
4:00 PM CrossFit
3:50
4
Brandon
Zajac
4:00 PM CrossFit
4:22
5
David
Kan
6:00 PM CrossFit
4:45
6
Paul
Turner
5:00 PM CrossFit
5:17
7
Dwayne
Vick
5:00 PM CrossFit
3:29
#9 pull ups per round
8
Tom
Daniel
7:00am CrossFit
6:01
3 pull ups + 3 ring dips
9
Tyler
Parker
5:00 AM CrossFit
6:20
Jumping MU
10
Dustin
Dowell
11:30 AM CrossFit
7:13
11
JD
Mason
5:00 PM CrossFit
0:00
10 BMU
Female Clients
1
Laura Lynn
Williams
12:30 PM CrossFit
4:13
2
Debra
Stabler
6:00 PM CrossFit
4:15
3
Shannon
Lyczkowski
6:00 PM CrossFit
4:32
Training bar
4
Amy
Rahn
4:00 PM CrossFit
4:44
Ring dips red band
5
Sage
West
12:30 PM CrossFit
5:05
Banded c2b
6
Susie
Bilbro
6:00 AM CrossFit
5:57
6 C2B
7
Flor
Jalikis
5:00 AM CrossFit
8:00
8ish, 3 cal arms only bike, double purple-bmus
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