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Components
Gymnastics Conditioning
Metcon
Settings
Location
(All)
CrossFit Ridgeline
Program
Date
Workout
Ecod - CrossFit Ridgeline
Class
(All)
6:00am CrossFit
8:00am CrossFit
12:00pm CrossFit
3:30pm CrossFit
4:30pm CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (16/10)
Workout
Ecod
The Crossfit Open starts this Thursday! Click here to find out what the Open is all about: https://open.crossfit.com/
Gymnastics Conditioning
5 Sets, Not For Time:
50 Double Unders
40% Unbroken Ring Muscle-ups
Building off last week, increasing double-unders while keeping ring work the same.
https://www.youtube.com/watch?v=82jNjDS19lg
<<<Double Unders
https://www.youtube.com/watch?v=G8W0BhzrWcs&t=8s
<<<Ring Muscle-up
Metcon (3 Rounds for reps)
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
Weight goes down each AMRAP
https://www.youtube.com/watch?v=KwYJTpQ_x5A&t=2s
<<<Power Clean
https://www.youtube.com/watch?v=fxfhQMbATCw
<<<Rowing
Accessory
3 rounds
1. Reverse lunge + press x 8
2. Bent over KB rows x 10 total ( alternating)
3. BB sumo RDL x 10
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 08, 2019
Male Clients
1
davidj
myers
5:30pm CrossFit
1 x 6
2
Stephen
Sutherland
4:30pm CrossFit
1 x 5
3
adam
charlton
3:30pm CrossFit
1 x 4
Rmu
3
Jacob
Raymond
5:30pm CrossFit
1 x 4
4 4 4 4 and 5
3
Justin
Arndt
4:30pm CrossFit
1 x 4
3
Will
Furlow
6:00am CrossFit
1 x 4
4
Bobby
Stanley
4:30pm CrossFit
1 x 3
4
Nate
Smith
12:00pm CrossFit
1 x 3
4
Shawn
Grushecky
6:30pm CrossFit
1 x 3
Rmu
5
Jeff
Martucci
6:00am CrossFit
1 x 2
5
Marc
Williams
12:00pm CrossFit
1 x 2
6
Curtis
Wentz
7:30pm CrossFit
1 x 4
7
Private
4:30pm CrossFit
1 x 3
8
Chuck
Scatterday
8:00am CrossFit
5 x 1
Singles and DU mixed TTB (5) per rep
9
Curtis
Wentz
7:30pm CrossFit
1 x 0
9
Rick
Kyle
6:30pm CrossFit
1 x 0
Female Clients
1
Amelia
Parsons
6:30pm CrossFit
1 x 2
1
Briana
Kocher
5:30pm CrossFit
5 x 2
1
Phylicia
Hixson
6:30pm CrossFit
5 x 2
Strict MU
2
Nicole
Opbroek
12:00pm CrossFit
1 x 250
50x5
3
Ashley
Raymond
5:30pm CrossFit
1 x 50
4
Nicoletta
Ciampa
6:00am CrossFit
1 x 5
Ring row turn overs. 25 attempts DU
5
Cindy
Victor
6:30pm CrossFit
1 x 3
Progressions on rings
6
Brandi
Naylor
3:30pm CrossFit
5 x 1
BMU
7
Leigh
Thomas
4:30pm CrossFit
1 x 0
7
Lexi
Douglas
6:00am CrossFit
1 x 0
🙃
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