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Components
Push Press
Roundabout
Barbell Curls
Settings
Location
(All)
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 12 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
33 (14/19)
Workout
Oct 12
Warm-up
A:
Tabata: 8 x 20s work/10s rest:
1a) Single Unders
1b) Banded Pull-aparts
Then,
3 Way Banded Shoulder-Lat Stretch x 20-30s each position (at 1:56 in this video)
Then,
Grab barbells and place into a rack. Review push press + S2OH, ie positioning x 5 minutes allowing your
athletes to practice 3-4 reps per set before adding weight to bars starting max.
Strength/Skill
B: Push Press (Build to a 2RM. Rest 90s.)
Push Press
– Reset on each rep
Beginner Option:
1a) DB Shoulder Press: 4 x 8. Rest 60s.
1b) Banded Pull-downs: 4 x 12-15. Rest 60s.
Metcon
C: Roundabout (Time)
For total time:
21 S20H (135, 95)
800 Meter Run
Rest 2:00
15 S20H (155, 105)
600 Meter Run
Rest 2:00
9 S20H (185, 115)
400 Meter Run
Rx+:(135, 95) (185, 115) (205, 125)
L3: (115, 75) (155, 105) (165, 105)
L2: (95, 65) (115, 75) (135, 95)
L1: (75, 55 For all rounds)
22:00 Cap Including Rest
Extra Credit
D: Barbell Curls (2 x 25. Rest 60s.)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 12, 2018
Male Clients
1
Jason
McLeod
7:00 CrossFit Group Clase...
1 x 2 @ 245 lbs
Time
1
Kevin
Randel
6:00 CrossFit Group Clase...
1 x 2 @ 245 lbs
2
Jordan
Vance
1:00PM CrossFit Group Cla...
1 x 2 @ 220 lbs
3
Ryan
Fox
6:00 CrossFit Group Clase...
1 x 2 @ 205 lbs
4
Bradley
Farrell
5:00PM CrossFit Group Cla...
1 x 2 @ 185 lbs
failed 205 twice
4
Dan
Lee
6:00 CrossFit Group Clase...
1 x 2 @ 185 lbs
5
Brett
Keeler
8:45 CrossFit Group Class...
1 x 2 @ 175 lbs
5
Daniel
Scullion
6:00 CrossFit Group Clase...
1 x 2 @ 175 lbs
6
Clark
Wilson
8:45 CrossFit Group Class...
1 x 2 @ 165 lbs
6
Scott
Shapiro
8:45 CrossFit Group Class...
1 x 2 @ 165 lbs
7
Dan
Glauber
6:00 CrossFit Group Clase...
1 x 2 @ 155 lbs
1X1: 175
7
Phillip
Jacobs
5:00PM CrossFit Group Cla...
1 x 2 @ 155 lbs
8
Christian
Bolz
1:00PM CrossFit Group Cla...
1 x 2 @ 145 lbs
9
Kevin
English
5:00PM CrossFit Group Cla...
1 x 2 @ 125 lbs
Female Clients
1
Kimberly
Grenier
8:45 CrossFit Group Class...
1 x 2 @ 150 lbs
2
Jade
Knutson Day
6:00 CrossFit Group Clase...
1 x 2 @ 135 lbs
Behind the neck due to shoulder pain
2
Shelby
Morge
5:00PM CrossFit Group Cla...
1 x 2 @ 135 lbs
turned into a push jerk
3
Meg
Gemelli
1:00PM CrossFit Group Cla...
1 x 2 @ 130 lbs
Go up
4
Courtney
Steele
5:00PM CrossFit Group Cla...
1 x 2 @ 125 lbs
100%
4
Gretchen
Steed
1:00PM CrossFit Group Cla...
1 x 2 @ 125 lbs
5
Lindsey
Gerkens
8:45 CrossFit Group Class...
1 x 2 @ 115 lbs
96%
6
Private
7:00 CrossFit Group Clase...
1 x 2 @ 110 lbs
7
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 x 2 @ 100 lbs
8
Christine
Abbata
7:00 CrossFit Group Clase...
1 x 2 @ 95 lbs
Not max, back
8
Denise
Heye
8:45 CrossFit Group Class...
1 x 2 @ 95 lbs
9
Fraleane
Holt
6:00 CrossFit Group Clase...
1 x 2 @ 90 lbs
55, 65, 75, 85, 90
9
Katie
Ragan
5:00PM CrossFit Group Cla...
1 x 2 @ 90 lbs
10
Alisa
Groves
8:45 CrossFit Group Class...
1 x 2 @ 85 lbs
10
Jessica
Weinkle
1:00PM CrossFit Group Cla...
1 x 2 @ 85 lbs
10
Monica
Jacobs
8:45 CrossFit Group Class...
1 x 2 @ 85 lbs
55, 65, 75, 80, 85
11
Amanda
Wickman
5:00PM CrossFit Group Cla...
1 x 2 @ 80 lbs
1@85
11
Christina
Dees
7:00 CrossFit Group Clase...
1 x 2 @ 80 lbs
Failed 85 1 rep shy. 45, 50, 55, 60, 65, 70, 75, 80
12
Christine
Cadwallader
8:45 CrossFit Group Class...
1 x 2 @ 65 lbs
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