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Components
Metcon
Glute March on a Bench
KB Curls
Settings
Location
(All)
CrossFit Carolina Beach
Program
CrossFit
Date
Workout
Nov 20th - 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):
31 (13/18)
Workout
Nov 20th
- Skill: Week 2 of gymnastics skill work - you'll see this format for the next 3 weeks. - Metcon: Look to sustain a moderate level of output for both the 1-mile run intervals and the bodyweight work.
Warm-up
A:
Box Programming Dynamic Warm-up
BP Dynamic Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Then,
Review Pull-up/Push-up Scaling
Then,
Start gymnastics skill work review/prep
Strength/Skill
B: Metcon (No Measure)
Gymnastics Skill - Week #2
Choose 1 Movement to work on 5 minutes - same movement as last week or different - client choice.
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders
Conditioning
C: Metcon (Time)
For time:
1 Mile Run
Then,
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (800m Run to start and end) (Ring Rows) (Box Push-ups)
20:00 Time Cap
Accessory Work
D1: Glute March on a Bench (3 x 20 (total). No rest.)
https://www.youtube.com/watch?v=nhOA5gOJZpA&feature=youtu.be
D2: KB Curls (3 x 20. Rest 60s.)
https://www.youtube.com/watch?v=EGEfZKYpJZI
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 20, 2019
Male Clients
1
Stephen
Dees
1:00PM CrossFit Group Cla...
9:58
2
Daniel
Scullion
6:00 CrossFit Group Clase...
11:02
3
Chris
Davis
5:00PM CrossFit Group Cla...
12:04
6:21 mile
4
Jason
Wade
5:00PM CrossFit Group Cla...
12:12
7:02 mile
5
Paul
Ragan
5:00PM CrossFit Group Cla...
14:12
8:38 mile
6
Phillip
Jacobs
5:00PM CrossFit Group Cla...
15:20
7
Dominic
Talanca
6:00PM CrossFit Group Cla...
15:45
7:32 mile
8
Bernie
Mowbray
6:00PM CrossFit Group Cla...
16:21
7:30 mile
9
Tevis
Blom
1:00PM CrossFit Group Cla...
17:00
🐕💩 10:30 mile...
10
Joel
Brown
1:00PM CrossFit Group Cla...
14:44
120 cal bike
11
Christian
Bolz
1:00PM CrossFit Group Cla...
15:11
120 cal AB
12
Sammy
Norman
5:00PM CrossFit Group Cla...
17:17
13
Dan
English
5:00PM CrossFit Group Cla...
20:00
12 shy on round 5
Female Clients
1
Eryn
Davis
5:00PM CrossFit Group Cla...
12:50
7:12 mile
2
Heather
Metzler
8:45 CrossFit Group Class...
13:25
7;40 run
3
Jade
Knutson Day
6:00 CrossFit Group Clase...
14:02
4
Shelby
Morge
6:00PM CrossFit Group Cla...
17:46
5
Monica
Jacobs
8:45 CrossFit Group Class...
19:06
Strict pullups
6
Courtney
Steele
6:00PM CrossFit Group Cla...
19:19
10 min mile
7
Jessica
Wold
8:45 CrossFit Group Class...
13:02
Subbed sit ups for push ups, shoulder issues
8
Blair
Williams
6:00 CrossFit Group Clase...
13:57
Inverted PU, knee PU
9
Debbie
Bolz
8:45 CrossFit Group Class...
15:46
10
Private
CrossFit: 7:00 AM
15:53
11
Olessia
Roth
5:00PM CrossFit Group Cla...
17:35
12
Abbie
Rickman
8:45 CrossFit Group Class...
18:00
mile 12:05
13
Katie
Ragan
5:00PM CrossFit Group Cla...
18:36
Banded PU, last 2 sets of Push ups from knees, Run (8:36)
14
Anna
Zarn
6:00 CrossFit Group Clase...
18:40
9:05 mile, sit ups instead of push ups, banded pull ups
15
Katy
Fountain
8:45 CrossFit Group Class...
19:02
11:45 mile Lat pull down Knee push up
16
Brooke
Scacheri
8:45 CrossFit Group Class...
19:14
Ring rows
17
Krissi
Evans
6:00 CrossFit Group Clase...
20:38
Mile 11:10, did overhead plate carries instead of pulls ups and b...
18
Beth
Grace
8:45 CrossFit Group Class...
0:00
Express fit
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