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Components
Metcon
Metcon
Banded Face Pulls
Front Foot Elevated o ...
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
Nov. 13 - 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):
27 (9/18)
Workout
Nov. 13
- Skill: Week 1 of gymnastics skill work - you'll see this format for the next 3 weeks. - Metcon: Look to sustain a moderate level of output keeping weights light today so you can move consistently for each AMRAP 8.
Warm-up
A:
PVC Game
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Worlds Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups + 10 Front Squats w. empty bar
Then,
Review All Metcon Movements:
- Hang Power Snatch
- OHS
- SDHP
Gymnastics
B: Metcon (No Measure)
Gymnastics Skill - Week #1
Choose 1 Movement to work on 5 minutes
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders
Conditioning
C1: Metcon (AMRAP - Rounds and Reps)
AMRAP 8:
5 Bar Facing Burpees
10 Hang Power Snatch (75, 55)
15 Overhead Squat (75, 55)
Rest 2:00
C2: Metcon (AMRAP - Rounds and Reps)
AMRAP 8:
5 Bar Facing Burpees
10 T2B
15 SDHP (75, 55)
Rx+:(95, 65)
L3: (65, 45)
L2: (55, 35) (Knee Lifts)
L1: (45, 15) (Reverse Crunches)
Accessory Work
D1: Banded Face Pulls (3 x 15. No rest.)
- slow + controlled + external rotation at end ROM
C2: Front Foot Elevated on Bench Glute Hip Thrust (3 x 8 ea. No rest.)
https://www.youtube.com/watch?v=goRVy058a0s
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 13, 2019
Male Clients
1
Daniel
Scullion
6:00 CrossFit Group Clase...
5 + 0
2
Dominic
Talanca
6:00PM CrossFit Group Cla...
4 + 2
3
Greg
Barber
6:00 CrossFit Group Clase...
3 + 23
4
Kevin
English
1:00PM CrossFit Group Cla...
3 + 14
5
Dan
Glauber
6:00 CrossFit Group Clase...
3 + 3
6
Jason
McLeod
6:00 CrossFit Group Clase...
3 + 0
RX+
7
Kevin
Boyette
6:00PM CrossFit Group Cla...
2 + 25
8
Michael
Becker
8:45 CrossFit Group Class...
4 + 10
Air squats
9
David
Rakes
6:00 CrossFit Group Clase...
3 + 5
Scaled
Female Clients
1
Katie
Gamby
1:00PM CrossFit Group Cla...
4 + 8
55#
2
Heather
Metzler
8:45 CrossFit Group Class...
4 + 5
3
Jill
Scullion
1:00PM CrossFit Group Cla...
3 + 20
RX+
4
Eryn
Davis
8:45 CrossFit Group Class...
3 + 15
5
Jade
Knutson Day
6:00 CrossFit Group Clase...
3 + 8
6
Courtney
Steele
6:00PM CrossFit Group Cla...
3 + 2
7
Private
CrossFit: 7:00 AM
3 + 0
8
Lindsey
Gerkens
1:00PM CrossFit Group Cla...
2 + 28
9
Kimberly
Grenier
6:00 CrossFit Group Clase...
2 + 15
RX+
9
Shelby
Morge
6:00PM CrossFit Group Cla...
2 + 15
Sore and tired- day 5
10
Christine
Abbata
6:00PM CrossFit Group Cla...
2 + 14
11
Diane
Hodapp
CrossFit: 7:00 AM
4 + 0
cleans, air squat with 15
11
Mary
Kay McLeod
1:00PM CrossFit Group Cla...
4 + 0
35 lb snatch, air squats
12
Shannon
Klotsko
6:00 CrossFit Group Clase...
3 + 17
13
Monica
Jacobs
8:45 CrossFit Group Class...
2 + 19
35#
14
Jamie
Savage
6:00 CrossFit Group Clase...
2 + 15
Bar
15
Olessia
Roth
5:00PM CrossFit Group Cla...
2 + 5
@55
16
Jennifer
Sullivan
8:45 CrossFit Group Class...
2 + 3
45 lbs
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