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Components
Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
Monday - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:45 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (4/2)
Workout
Monday
Warm-up
AMRAP X 8 MINUTES
8 Air Squats
8 Push-ups
8 Straight Leg Sit-ups
100m Run
Extended Warm-up
**OPTIONAL**
EMOM x 6 MINUTES
MIN 1 - 5-7 False Grip Tempo Ring Row (2121) or 3-5 False Grip Tempo Pull-up (2121)*
MIN 2 - 10/8 Cal Bike
*Focus should be on maintaining the False Grip the entire pull.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 16 MINUTES
20/15 Cal Bike
20 Sit-ups
Strict Gymnastics Pull*
*Athletes have the choice for the strict pull...
1-3 Strict Muscle-Ups
5-10 Strict Pull-Ups
7-15 Strict Ring Rows
Cool Down
FOR RECOVERY
5:00 Foam Rolling Low Back & Hammies
5:00 Long Hold Stretching Low Back & Hammies
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 01, 2019
Male Clients
1
Kacen
Gubler
5:00 AM WOD
5 + 3
Strict
2
Taylor
Jacobson
6:00 AM WOD
5 + 0
2 strict mu’s each round
3
Boyd
VanDam
9:30 AM WOD
4 + 20
Almost Strict MUs + strict PUs
4
Luke
Robinson
4:45 PM WOD
3 + 0
Not perfect strict pull-ups.
Female Clients
1
Yesenia
Leavitt
4:45 PM WOD
5 + 10
Ring Rows
2
Chantel
Robinson
4:45 PM WOD
5 + 20
banded strict pullups
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