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Location
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CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Oct 10 - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
7:00 CrossFit Group Clases
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Oct 10
Warm-up
A:
Coaches Choice of a fun game. Get creative! There are a number of different games you can choose
from but the objective is to get people moving and laughing. This should take the entire 10 minutes.
Strength/Skill
B: Metcon (No Measure)
Skill Work Set-up + Review Options:
Ideas:
Light Oly Work
Gymnastics Static Holds
Gymnastics Movements
Cyclical Work ie. row, run, bike
Double Unders
Body Composition Work
+
*Spend 5 Minutes setting up and helping your athletes decide what to work on.
Metcon
C: Metcon (No Measure)
GOAT WOD:
EMOM 20:
ODD MINTUES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work
*Score = Your 60 Day Goal
ie. what goal do you hope to hit within the next 60 days =)
Extra Credit
D: Metcon (No Measure)
Double Tabata: 8 x 20s work/10s rest:
1a) Hollow Rocks
1b) Glute Bridge on Floor (BW)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 10, 2018
Male Clients
Female Clients
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