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Components
Half Hour Power Shower
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Monday - 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):
38 (18/20)
Workout
Monday
Metcon
Half Hour Power Shower (Distance)
AMRAP 30:
Max Meter Row
Every 5 Minutes [Starting at 0:00]
5 Burpee Chest To Bar Pull-Ups MRx= Burpee Jumping Pull-ups
10 Hang Power Snatches MRx: 65/45, Rx: 95 / 65 lb
15 Box Jump Overs (24"/20") MRx= Step-ups
MOVEMENT PREP
1 Burpee Chest To Bar Pull-up
3 Hang Power Snatches
5 Box Jump Overs
100 Meter Row
MODIFICATIONS
MAX METER ROW
- Max Meters On Any Other Machine
BURPEE CHEST TO BAR PULL-UPS
- Reduce Reps
- Burpee Pull-Ups
- 5 Double Dumbbell Renegade Rows
HANG POWER SNATCHES
- Reduce Reps
- Reduce Load
- Single Dumbbell Hang Power Snatches
BOX JUMP OVERS
- Reduce Reps
- Reduce Height
- Step-Overs
- Squat Jumps
STIMULUS
- CONDITIONING CATEGORY: Threshold
- BURPEE CHEST TO BAR PULL-UPS: 1:00 or less. The pull-up bar must be high enough for you to do standard pull-ups.
- HANG POWER SNATCHES: 1-2 sets. 1:00 or less.
- BOX JUMP OVERS: 1:00 or less.
- SCORE: Meters
STRATEGY
- The goal of this workout is to spend the most time possible on the rower.
- Look to move urgently through the burpee pull-ups, hang power snatches, and box jump overs to get back to accumulating meters on the rower.
- Once on the rower, find a steady pace you can hold until the next 5 minute mark hits.
- Fast transitions in and out of the rower. Have the "just start" mentality on this one.
Core Conditioning
100 sit-ups
-try to go unbroken
-add weight for a greater challenge
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 01, 2021
Male Clients
1
Chris
Bowen
3:30 PM CrossFit
3440 meters
2
Sylvain
Thibault
6:00 PM CrossFit
3242 meters
MRx
3
Cameron
Shepherd
9:30 AM CrossFit
3016 meters
4
ed
roy
3:30 PM CrossFit
2678 meters
MRx
5
Jon
LeDuc
9:30 AM CrossFit
2646 meters
6
Bryan
Dunbar
9:30 AM CrossFit
2583 meters
7
Luke
Voss
3:30 PM CrossFit
2513 meters
8
Matthew
Emmons
7:15 AM CrossFit
1983 meters
9
Jim
Anderson
4:45 PM CrossFit
3049 meters
10
michael
doyle
6:00 PM CrossFit
2979 meters
11
Bryant
Robert
6:00 PM CrossFit
2527 meters
12
Brian
Roberts
9:30 AM CrossFit
2500 meters
Ski
13
Doug
Davis
12:15 PM CrossFit
2461 meters
MRx weight, chest to bar, step overs
14
Jeremy
Landrum
6:00 PM CrossFit
1920 meters
#65 bb, box jumps, CTB
15
James
Blake
6:00 AM CrossFit
1860 meters
MRx, box jumps
16
Mark
Richardson
12:15 PM CrossFit
1823 meters
MRx weight, chest to bar
17
Dan
Lincoln
6:00 AM CrossFit
1691 meters
18
Keith
Davis
4:45 PM CrossFit
1200 meters
Female Clients
1
Maya
Gonzales
8:30 AM Crossfit
3025 meters
MRx
2
Kerry
Riefenberg
9:30 AM CrossFit
2833 meters
MRx
3
Charlotte
Vigeant
12:15 PM CrossFit
2544 meters
4
Zoe
Bergner
8:30 AM Crossfit
2425 meters
MRx
5
Ann
Archinal
6:00 AM CrossFit
2219 meters
MRx
6
Jordan
Dunbar
9:30 AM CrossFit
2092 meters
7
Teri
Heines
8:30 AM Crossfit
2075 meters
Mrx
8
courtney
alberts
12:15 PM CrossFit
2714 meters
55lb
9
Kristi
White
12:15 PM CrossFit
2683 meters
MRx weight
10
Karin
Thomsen
4:45 PM CrossFit
2482 meters
11
Kathy
Griffiths
7:15 AM CrossFit
2427 meters
#25 bb, step overs,
12
MaryBeth
Price
8:30 AM Crossfit
2418 meters
13
Cathy
Crane
12:15 PM CrossFit
2375 meters
15lb bar, 16in box
14
Carmen
Doyle
6:00 PM CrossFit
2358 meters
15
Amanda
Spungin
9:30 AM CrossFit
2079 meters
#55, JumpPU, box jumps
16
Hallie
Ward
3:30 PM CrossFit
1975 meters
17
Ruthann
Christensen
12:15 PM CrossFit
1908 meters
35lb bar
18
Shana
Schubert
3:30 PM CrossFit
1380 meters
Ski
19
Drew
Dunbar
9:30 AM CrossFit
1284 meters
20
Angie
O’Keefe
6:00 AM CrossFit
773 meters
#55 bb, jumping pu, box jumps
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