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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
U Can't Touch This - 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):
8 (4/4)
Workout
U Can't Touch This
Warm-up
2 Sets:
10/8 Calorie Bike
5-10 Deadlifts (increasing weight each round)
10 Standing Banded Arch to Hollow
30 Second Deadhang
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
Metcon (5 Rounds for reps)
With a partner, alternating full rounds, complete 10 Sets (5 Each):
AMRAP 1:30:
12/10 Calorie Bike
10 Deadlifts (185/125)
*Max Pullups
With a partner, alternating full rounds, complete 10 Sets (5 Each):
AMRAP 1:30:
15/12 Calorie Bike
10 Deadlifts (225/155)
*Max Chest to Bar Pullups
Accessory Work
Metcon (No Measure)
3 sets:
10 Single Leg Deadlift (each leg)
10 Double Dumbbell Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 27, 2021
Male Clients
1
Michael
Loring
CrossFit: 8:00 AM
83 Total Reps
jenny.
2
Grant
Garst
CrossFit: 8:00 AM
99 Total Reps
Kayla
3
Justin
Ferrell
CrossFit: 8:00 AM
59 Total Reps
w/luke
4
PJ
Kearn
CrossFit: 8:00 AM
51 Total Reps
W Laura,
Female Clients
1
Kayla
Garst
CrossFit: 8:00 AM
99 Total Reps
Grant
2
Private
CrossFit: 8:00 AM
77 Total Reps
3
Mallory
Robert
CrossFit: 8:00 AM
77 Total Reps
53#, 1arr
4
Laura
Krier
CrossFit: 8:00 AM
51 Total Reps
w PJ, RX weight, rr's,
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