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Components
Metcon
Metcon
Single Arm OH Banded ...
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 27 - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
7:00 CrossFit Group Clases
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):
26 (12/14)
Workout
Nov 27
– Skill: Similar work to last week with small variations. Perform the same skill ie. handstand hold (freestanding or against the wall) or HS walking and work on really reinforcing good movement. – Metcon: Today’s EMOM will challenge you from head to toe, but ALL sets should be manageable and you should have enough time to recover between efforts.
Warm-up
A:
With a light KB, perform the following for :20 on/:10 of (12 total intervals):
1-Arm KB Swing – R
1-Arm KB Swing – L
KB Push Press – R
KB Push Press – L
Single Arm KB Row – R
Single Arm KB Row – L
Lateral Burpee over the KB
KB Windmill – R
KB Windmill – L
Goblet Reverse Lunge – R
Goblet Reverse Lunge – L
KB Weighted Situp
Then,
Review Skill/Strength work and Rope Climbs
Gymnastics
B: Metcon (Weight)
EMOM 10: Gymnastic Skill/Strength
~ ODD Minutes: Skill #1 x 30-40s of Practice (same skill as last week ie. handstand hold, walking or free-standing HS hold)
~ EVEN Minutes: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-aparts
Metcon
C: Metcon (Weight)
EMOM 10:
ODD Minutes: 15 KBS (53, 35)
EVEN Minutes: 2 Rope Climbs
Rx+:(10 KB Snatches Each Arm 53/35) (2 Legless Rope Climbs)
L3: (5 Strict Chin-ups)
L2: (35, 25) (Band Assisted Strict Chin-ups)
L1: (35, 25 Russian Swings) (10 Ring Rows per round)
Extra Credit
D: Single Arm OH Banded Tricep Extensions (3 x 25 each. Rest 30s.)
https://www.youtube.com/watch?v=Y7t7NKJzpA4
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 27, 2018
Male Clients
1
Bradley
Farrell
6:00PM CrossFit Group Cla...
50 lbs
1
Brett
Smith
5:00PM CrossFit Group Cla...
50 lbs
60 lbs first 2 rounds
1
Daniel
Scullion
6:00 CrossFit Group Clase...
50 lbs
40s Holds
2
Scott
Stalls
8:45 CrossFit Group Class...
40 lbs
3
Greg
Barber
6:00 CrossFit Group Clase...
35 lbs
could only hold 40 seconds for first two rounds
4
Brian
Rogers
6:00 CrossFit Group Clase...
30 lbs
4
Rob
Brink
5:00PM CrossFit Group Cla...
30 lbs
5
Christian
Bolz
8:45 CrossFit Group Class...
80 lbs
6
Kevin
Randel
1:00PM CrossFit Group Cla...
50 lbs
7
Albert
Steed
7:00 CrossFit Group Clase...
35 lbs
Maybe 15 seconds hold per round
7
Paul
Ragan
5:00PM CrossFit Group Cla...
35 lbs
35 & 30
8
Alan
Brook
8:45 CrossFit Group Class...
30 lbs
Female Clients
1
Courtney
Steele
6:00PM CrossFit Group Cla...
35 lbs
Handstand hold nose to wall
2
Amber
Barber
7:00 CrossFit Group Clase...
20 lbs
2
Heather
Metzler
8:45 CrossFit Group Class...
20 lbs
Free standing15-40 sec
3
Lindsey
Gerkens
8:45 CrossFit Group Class...
12 lbs
Light bc thumb sprain
4
Meg
Gemelli
1:00PM CrossFit Group Cla...
30 lbs
35/30lb. PP, HS w/ band then free, forgot pull apart as
5
Christine
Abbata
5:00PM CrossFit Group Cla...
25 lbs
Handstand holds against band
5
Gretchen
Steed
7:00 CrossFit Group Clase...
25 lbs
5
Selena
Boyette
6:00 CrossFit Group Clase...
25 lbs
5
Shelby
Morge
8:45 CrossFit Group Class...
25 lbs
My post Thanksgiving bod didnt do well with handstands today!
6
Anna
Zarn
5:00PM CrossFit Group Cla...
20 lbs
Handstand against band
6
Jamie
Troche
6:00 CrossFit Group Clase...
20 lbs
6
Jennifer
Sullivan
8:45 CrossFit Group Class...
20 lbs
6
Katie
Ragan
5:00PM CrossFit Group Cla...
20 lbs
6
Monica
Jacobs
8:45 CrossFit Group Class...
20 lbs
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