Public Whiteboard

Components

100 Push up challenge

Great Balls Of Fire

Settings

Workout

Friday

Strength Test

100 Push up challenge (AMRAP - Reps)

with a 2 minute time cap:
100 total push ups

If completed in under 2 mintes add time into comments.

Metcon

Great Balls Of Fire (AMRAP - Reps)

AMRAP 15:
Max Calorie Bike

On the Minute [Starting at 0:00]:
10 Wallballs MRx: 12/10, Rx: 20 / 14 lb

MOVEMENT PREP
10 Wallballs
30s Bike

MODIFICATIONS
MAX CALORIE BIKE
- Max Cals On Any Other Machine
- Max 10 Meter Shuttle Runs

WALLBALLS
- Reduce Load
- Reduce Reps
- Single Dumbbell Thrusters
- Squat Jumps

STIMULUS
- CONDITIONING CATEGORY: Threshold

- WALLBALLS: Unbroken sets. Less than 30s.

- BIKE: 30-45s effort each minute.

- SCORE: Total Calories

STRATEGY
- While we want to push the pace on the bike, we need to find a pace we can hold over the course of the 15 minutes.

- We also want to be sure that our pace on the bike isn't so aggressive that it causes us to break on the wallballs.

- Quick transitions are key here as well.

Whiteboard:

Friday, November 05, 2021

Male Clients

Chris
Bowen

3:30 PM CrossFit

79 Reps