Show Workout in Full Screen
Auto Scroll Page
Components
Power Snatch
Metcon
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
Thursday - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
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):
14 (9/5)
Workout
Thursday
Warm-up
A:
Equipment needed for this warm-up:
- Foam Roller
- Light KB
3:00 - 5:00
Oscillatory Foam Lateral Hip: 1-2 inches of motion x 1-2 spots x 20-30 seconds each.
5:00 - 7:00
Active Straight Leg Raises x 45s each
7:00 - 9:00
Bird Dogs: 3 x 5 ea.
9:00 - 11:00
Single Leg Glute Bridge: 3 x 5 ea. No rest.
11:00 - 13:00
Tempo KB RDL: 3 x 3-5 @3111. Rest 20s.
13:00 - 15:00 "superset of"
Twitchy Lateral Skip: 4 x 6.
Air Squat Jump: 4 x 3.
Strength/Skill
B: Power Snatch (10 x 2, adding weight if form permits. Rest 90s.)
Power Snatch
- Goal build to a heavy double - reset on each rep
- Build to a technically proficient set of 2
- The goal for proficient athletes is 85% of 1RM
Conditioning
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
5 power snatch 115/75
10 cal Air Bike
15 hollow rock
Rx+ 135/95
L2 95/65
L1 65/35
Accessory Work
D:
2:00 Max Reps Double Leg Banded Hamstring Curls
2:00 45 Degree Biphasic Hip Flexor Stretch (60s each)
2:00 of Parasympathetic Breathing
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 31, 2019
Male Clients
1
Dan
Glauber
6:00 CrossFit Group Clase...
10 x 2 @ 145 lbs
2
Rob
Winkler
1:00PM CrossFit Group Cla...
10 x 2 @ 135 lbs
3
Michael
Becker
8:45 CrossFit Group Class...
10 x 2 @ 130 lbs
4
Adam
Zazzali
6:00 CrossFit Group Clase...
10 x 2 @ 115 lbs
4
Dominic
Talanca
1:00PM CrossFit Group Cla...
10 x 2 @ 115 lbs
4
Nathan
Graff
6:00 CrossFit Group Clase...
10 x 2 @ 115 lbs
5
Ryan
Fox
8:45 CrossFit Group Class...
3 x 2 @ 165 lbs
5
Scott
Stalls
8:45 CrossFit Group Class...
2 x 2 @ 135 lbs
5
Greg
Barber
6:00 CrossFit Group Clase...
1 x 2 @ 135 lbs
Female Clients
1
Christine
Cadwallader
8:45 CrossFit Group Class...
10 x 2 @ 85 lbs
Clean
1
Shelby
Morge
1:00PM CrossFit Group Cla...
10 x 2 @ 85 lbs
Worked up
2
Stacy
Kapello-Fox
8:45 CrossFit Group Class...
10 x 2 @ 80 lbs
3
Monica
Jacobs
8:45 CrossFit Group Class...
10 x 2 @ 50 lbs
35,45,50 keeping it light
4
Ali
Papi
8:45 CrossFit Group Class...
3 x 2 @ 115 lbs
65,85,95,105,110
Loading...
Powered By Wodify