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Components
1-Arm KB Row w. a pause
Banded Face Pulls
Metcon
RKC Plank
Settings
Location
(All)
CrossFit Carolina Beach
Program
CrossFit
Date
Workout
10/23 - 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):
32 (14/18)
Workout
10/23
– Strength: Final week of pull-up strength work. Perfect form with each set ie. slow + controlled. – Metcon: This workout is very simple, but will go by slower with excessive resting between movements than you think if you’re not smart with pacing. Shoot for 80% effort which means you’ll only rest during transitions.
Warm-up
A: Metcon (No Measure)
Ab Mat Pizza Game and Review Rope Climbs
Strength/Skill
B1: 1-Arm KB Row w. a pause (4x8. 1 second pause at top. All sets AHAP(heavy))
https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be
B2: Banded Face Pulls (4x20)
Complete immedietely after rows, then 90 seconds rest between rounds
Metcon
C: Metcon (Time)
5 RFT:
2/1 Rope Climb
15 DB Push Press (50, 30) (neutral grip)
20/17 Calorie Row
Rx+:(2/1 Legless Rope Climbs) (60, 40) (20/18 Cal Assault Bike)
Rx Can also sub 5 towel pull-ups per round if possible.
L2: (5 Band Assisted Chin-ups per round) (35, 25)
L1: (10 Ring Rows with pause a top per round) (25, 15) (15 Calorie Row)
20:00 Cap
*Alternate Options:
200m Run in Place of Row Calories OR 18/15 Calorie Bike or Ski Erg
Accessory Work
D: RKC Plank (3 x 10s + 10s + 10s. Rest 60s.)
https://www.youtube.com/watch?v=s2MBQiHdbPc&feature=youtu.be
– Side Plank + Elbow Plank + Side Plank
– Squeeze as hard as possible! Create full-body tension.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 23, 2018
Male Clients
1
Dan
Glauber
6:00 CrossFit Group Clase...
1 x 8 @ 62 lbs
1
Daniel
Scullion
6:00 CrossFit Group Clase...
1 x 8 @ 62 lbs
2
Scott
Shapiro
1:00PM CrossFit Group Cla...
1 x 8 @ 60 lbs
3
Bradley
Farrell
6:00 CrossFit Group Clase...
4 x 8 @ 53 lbs
3
Alan
Brook
8:45 CrossFit Group Class...
1 x 8 @ 53 lbs
3
Brian
Rogers
6:00 CrossFit Group Clase...
1 x 8 @ 53 lbs
3
Christian
Bolz
8:45 CrossFit Group Class...
1 x 8 @ 53 lbs
3
Clark
Wilson
6:00 CrossFit Group Clase...
1 x 8 @ 53 lbs
3
Kevin
Randel
1:00PM CrossFit Group Cla...
1 x 8 @ 53 lbs
3
Phillip
Jacobs
5:00PM CrossFit Group Cla...
1 x 8 @ 53 lbs
3
TJ
Beatty
6:00 CrossFit Group Clase...
1 x 8 @ 53 lbs
4
John
Scacheri
5:00PM CrossFit Group Cla...
1 x 8 @ 35 lbs
4
Paul
Ragan
6:00PM CrossFit Group Cla...
1 x 8 @ 35 lbs
4
Sammy
Norman
5:00PM CrossFit Group Cla...
1 x 8 @ 35 lbs
Female Clients
1
Jade
Knutson Day
6:00 CrossFit Group Clase...
3 x 8 @ 53 lbs
w/ pause
2
Heather
Metzler
8:45 CrossFit Group Class...
1 x 8 @ 40 lbs
3
Christine
Abbata
6:00 CrossFit Group Clase...
4 x 8 @ 35 lbs
3
Monica
Jacobs
8:45 CrossFit Group Class...
4 x 8 @ 35 lbs
3
Kimberly
Grenier
1:00PM CrossFit Group Cla...
3 x 8 @ 35 lbs
3
Fraleane
Villa
6:00 CrossFit Group Clase...
2 x 8 @ 35 lbs
2X8@26, the 2@35
3
Meg
Gemelli
1:00PM CrossFit Group Cla...
1 x 8 @ 35 lbs
3
Shelby
Morge
8:45 CrossFit Group Class...
1 x 8 @ 35 lbs
4
Selena
Boyette
6:00 CrossFit Group Clase...
1 x 8 @ 32 lbs
5
Denise
Heye
8:45 CrossFit Group Class...
1 x 8 @ 30 lbs
6
Christina
Dees
8:45 CrossFit Group Class...
4 x 8 @ 26 lbs
6
Lindsey
Gerkens
1:00PM CrossFit Group Cla...
3 x 9 @ 26 lbs
6
Anna
Zarn
6:00PM CrossFit Group Cla...
1 x 8 @ 26 lbs
Left arm only
6
Mary
Kay McLeod
8:45 CrossFit Group Class...
1 x 8 @ 26 lbs
7
Brooke
Scacheri
8:45 CrossFit Group Class...
1 x 8 @ 25 lbs
7
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 x 8 @ 25 lbs
7
Katie
Ragan
6:00PM CrossFit Group Cla...
1 x 8 @ 25 lbs
8
Karla
Fierimonte
8:45 CrossFit Group Class...
1 x 8 @ 20 lbs
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