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Components
Front Squat
DT
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
DT - 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):
45 (20/25)
Workout
DT
- Strength: Build to a 1RM Front Squat in 10 sets. Goal = beat current 1RM by 5 lbs. - Metcon: Hero workout DT - In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.
Warm-up
A:
1) Box Programming Dynamic Warm-up x 5:00
2) 3 Rounds of:
Bird Dogs x 5 ea.
Banded Glute Bridge x 5
3) 3 Rounds of:
Front Squat x 3-5, add lightweight each set. Done from the rack.
Seated Dynamic Vertical Jump x 3. Rest 30s.
Strength/Skill
B: Front Squat (1RM in 10 Sets. Rest 2:00)
Front Squat
- Build over the course of 10 sets - sets should look like: 3-3-2-2-1-1-1-1...
- Beginner: 5 x 5 working technique and only adding weight if form permits.
Metcon Prep
C:
2) Warm-up for Metcon performing:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerk
*Build in weight
Conditioning
D: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT
click here
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
16:00 Cap
Accessory Work
E:
Banded Glute Bridges: 4 x 10. Rest 45s.
Then,
Foam Rolling Quads x 60s each
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 18, 2019
Male Clients
1
Jason
McLeod
1:00PM CrossFit Group Cla...
1 x 1 @ 365 lbs
2
Joel
Hartzler
1:00PM CrossFit Group Cla...
1 x 1 @ 325 lbs
3
Kevin
Randel
1:00PM CrossFit Group Cla...
1 x 1 @ 315 lbs
4
Daniel
Scullion
6:00 CrossFit Group Clase...
1 x 1 @ 305 lbs
4
Rob
Winkler
5:00PM CrossFit Group Cla...
1 x 1 @ 305 lbs
5
Albert
Steed
6:00PM CrossFit Group Cla...
1 x 1 @ 300 lbs
Had 315 but rolled out of my hand so I bailed
6
Ryan
Fox
6:00 CrossFit Group Clase...
1 x 1 @ 295 lbs
failed at 305 twice
7
Stephen
Dees
1:00PM CrossFit Group Cla...
1 x 1 @ 260 lbs
8
Michael
Becker
8:45 CrossFit Group Class...
1 x 1 @ 255 lbs
9
Alan
Brook
8:45 CrossFit Group Class...
1 x 1 @ 248 lbs
10
Kevin
Boyette
6:00PM CrossFit Group Cla...
1 x 1 @ 245 lbs
11
Clark
Wilson
6:00 CrossFit Group Clase...
1 x 1 @ 235 lbs
12
Daniel
McClanahan
6:00PM CrossFit Group Cla...
1 x 1 @ 225 lbs
12
Jason
Wade
5:00PM CrossFit Group Cla...
1 x 1 @ 225 lbs
13
Charlie
Williams
5:00PM CrossFit Group Cla...
1 x 1 @ 205 lbs
Squat clean with 1 front squat
14
Dan
English
1:00PM CrossFit Group Cla...
1 x 1 @ 195 lbs
14
Tevis
Blom
1:00PM CrossFit Group Cla...
1 x 1 @ 195 lbs
Xtra poopy
15
Scott
Stalls
8:45 CrossFit Group Class...
1 x 1 @ 155 lbs
16
Bradley
Farrell
6:00PM CrossFit Group Cla...
4 x 5 @ 135 lbs
Knee
17
Brian
Rogers
6:00 CrossFit Group Clase...
1 x 1 @ 53 lbs
tempo kb front squats
Female Clients
1
Kimberly
Grenier
5:00PM CrossFit Group Cla...
1 x 1 @ 230 lbs
20lb PR
2
Shannon
Klotsko
6:00 CrossFit Group Clase...
1 x 1 @ 215 lbs
3
Gretchen
Steed
6:00PM CrossFit Group Cla...
1 x 1 @ 210 lbs
4
April
Morvil
5:00PM CrossFit Group Cla...
1 x 1 @ 165 lbs
4
Krissi
Evans
6:00 CrossFit Group Clase...
1 x 1 @ 165 lbs
Halleluyer
4
Stacy
Kapello-Fox
8:45 CrossFit Group Class...
1 x 1 @ 165 lbs
5
Courtney
Steele
6:00PM CrossFit Group Cla...
1 x 1 @ 160 lbs
Got 165# but took a step
5
Shelby
Morge
6:00PM CrossFit Group Cla...
1 x 1 @ 160 lbs
6
Fraleane
Holt
6:00 CrossFit Group Clase...
1 x 1 @ 155 lbs
could have got 5#- but happy with this
6
Heather
Metzler
8:45 CrossFit Group Class...
1 x 1 @ 155 lbs
6
Lauren
Thompson
6:00 CrossFit Group Clase...
1 x 1 @ 155 lbs
7
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 x 1 @ 150 lbs
8
Eryn
Davis
5:00PM CrossFit Group Cla...
1 x 1 @ 145 lbs
8
Lindsey
Gerkens
1:00PM CrossFit Group Cla...
1 x 1 @ 145 lbs
9
Katy
Fountain
6:00PM CrossFit Group Cla...
1 x 1 @ 140 lbs
10
Private
1:00PM CrossFit Group Cla...
2 x 2 @ 135 lbs
11
Olessia
Roth
5:00PM CrossFit Group Cla...
1 x 1 @ 130 lbs
12
Amanda
Wickman
6:00 CrossFit Group Clase...
1 x 1 @ 125 lbs
Maybe 130, but ran oot
12
Beth
Grace
8:45 CrossFit Group Class...
1 x 1 @ 125 lbs
12
Monica
Jacobs
8:45 CrossFit Group Class...
1 x 1 @ 125 lbs
Old PR
13
Blair
Williams
6:00 CrossFit Group Clase...
1 x 1 @ 115 lbs
14
Abbey
McClanahan
5:00PM CrossFit Group Cla...
1 x 1 @ 105 lbs
14
Jamie
Savage
6:00 CrossFit Group Clase...
1 x 1 @ 105 lbs
15
Abbie
Rickman
1:00PM CrossFit Group Cla...
10 x 3 @ 85 lbs
16
Jessica
Wold
8:45 CrossFit Group Class...
1 x 1 @ 0 lbs
Express Fit
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