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Components
Turkish Get Up
Yes Ma'am
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Friday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (12/9)
Workout
Friday
Strength
Turkish Get Up (4x2)
Turkish Get Up
4 Sets of 1Rep (per arm)
Get heavy, but this should not be a 1RM attempt.
Metcon
Yes Ma'am (Time)
3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts MRx: 115/80, Rx: 135/95, Rx+: 185 / 135 lb
12 Hand Release Push-ups
9 Box Jumps (24"/20") MRx= Step-ups
MOVEMENT PREP
7 Calorie Row
6 Deadlifts
6 Hand Release Push-ups
4 Box Jumps
MODIFICATIONS
21/15 CALORIE ROW
- Reduce Calories
- 15/12 Cal Assault Bike
- 15/12 Cal Ski
DEADLIFTS
- Reduce Load
- Reduce Reps
- Sub Kettlebells
BOX JUMPS
- Reduce Height
- Reduce Reps
- Step-Ups
- Squat Jumps
STIMULUS
- CONDITIONING CATEGORY: Threshold
- ROW: Less than 1:30.
- DEADLIFTS: 1-3 sets. Less than 1:00.
- HAND RELEASE PUSH-UPS: 2-3 sets. Less than 1:00.
- BOX JUMPS: Full stand at the top. Less than 1:00.
- SCORE: Time.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 29, 2021
Male Clients
1
David
Spungin
4:45 PM CrossFit
1 x 2 @ 88 lbs
2
Jon
LeDuc
3:30 PM CrossFit
1 x 2 @ 70 lbs
3
Matthew
Emmons
7:15 AM CrossFit
1 x 2 @ 62 lbs
4
Mark
Richardson
12:15 PM CrossFit
1 x 2 @ 54 lbs
5
Cameron
Shepherd
8:30 AM Crossfit
1 x 2 @ 53 lbs
5
Sylvain
Thibault
6:00 PM CrossFit
1 x 2 @ 53 lbs
6
ed
roy
12:15 PM CrossFit
1 x 2 @ 25 lbs
6
Matt
O'Leary
9:30 AM CrossFit
1 x 2 @ 25 lbs
7
Ryan
Privette
6:00 AM CrossFit
1 x 2 @ 20 lbs
7
scott
sabina
8:30 AM Crossfit
1 x 2 @ 20 lbs
8
Frank
Stanbach
4:45 PM CrossFit
1 x 2 @ 15 lbs
9
Dan
Lincoln
6:00 AM CrossFit
1 x 2 @ 10 lbs
Female Clients
1
Angie
O'Keefe
7:15 AM CrossFit
1 x 2 @ 35 lbs
1
Jordan
Dunbar
8:30 AM Crossfit
1 x 2 @ 35 lbs
2
Ann
Archinal
6:00 AM CrossFit
1 x 2 @ 25 lbs
2
Ruthann
Christensen
12:15 PM CrossFit
1 x 2 @ 25 lbs
3
Heather
O’Leary
9:30 AM CrossFit
1 x 2 @ 20 lbs
4
Amanda
Spungin
9:30 AM CrossFit
1 x 2 @ 15 lbs
4
Zoe
Bergner
8:30 AM Crossfit
1 x 2 @ 15 lbs
5
kathy
long
8:30 AM Crossfit
1 x 2 @ 10 lbs
6
Ashleigh
Young
9:30 AM CrossFit
1 x 2 @ 5 lbs
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