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Components
T1D Takedown - Rx
T1D Takedown - Scaled
T1D Takedown - Beginner
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
T1D Takedown 2021 - Crossfit North Cloud
Class
(All)
CrossFit: 8:00 AM
Open Gym: 9:00 AM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (3/0)
Workout
T1D Takedown 2021
Warm-up
1:30 Row
1:30 Ski
then...
2 Rounds:
10 Good Mornings
10 Pushups
5 Strict Pullups
5 Inchworms
Optional Warmup
Crossover Symmetry Activation
Then...
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Metcon
T1D Takedown - Rx (Time)
Complete 5.7 Rounds for Time:
400 Meter Run/Row
4 KB Facing Burpees
12 American KB Swings (53/35)
4 KB Facing Burpees
4 Bar Muscle-Ups
*Final Round Reps:
250/3/9/3/3
T1D Takedown - Scaled (Time)
Complete 5.7 Rounds for Time:
300 Meter Run/Row
4 KB Facing Burpees
12 American KB Swings (35/26)
4 KB Facing Burpees
6 Chest-to-Bar Pullups
*Final Round Reps:
200/3/9/3/3
T1D Takedown - Beginner (Time)
Complete 5.7 Rounds for Time:
200 Meter Run/Row
4 KB Facing Burpees
12 American KB Swings (26/18)
4 KB Facing Burpees
8 Pullups or Banded Pullups
*Final Round Reps:
100/3/9/3/3
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 06, 2021
Male Clients
1
PJ
Kearn
CrossFit: 8:00 AM
23:42
UB MU
2
Easton
Swihart
CrossFit: 8:00 AM
26:31
3
Luke
Lister
CrossFit: 8:00 AM
24:17
some mu/c2b
Female Clients
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