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Components
Thruster
Jim Beam
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
Thrusters and Jim Beam - 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):
42 (14/28)
Workout
Thrusters and Jim Beam
Warm-up
A:
Oscillatory foam roll hip flexors: x 60s seconds each side.
Then,
50 Ft. of Knee hug + lunge + toe point + thoracic rotation
50 Ft. of Jumping Jack Shuffle each direction
50 Ft. of Inch Worms
50 Ft. of X-Band Walks - 25 ft. each direction + 10 Banded Goodmorning before changing direction.
10 Bird Dogs each side - slow + controlled hold end ROM for 1 count on each rep.
Then,
3 Sets of:
3 Thrusters from the rack warming the movement
*Between sets complete 3 Seated Dynamic Vertical Jumps
B: Thruster (Build to a 1 RM over 10 sets)
Thruster
From the rack
Beginner - find a challenging 3
Conditioning
C: Jim Beam (Time)
9 - 15 -21 Thursters and Bar-Facing Burpees
L3: (75, 55)
L2: (65, 45)
L1: (55, 35) (Burpees)
9:00 Time Cap
RX+ (competitors)
AMRAP 10
Sledpull Powerwalk 60M
CrossBody Carry 60M
Extra Credit
E:
Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Foam Roll Lateral Hip x 60s each side.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 02, 2019
Male Clients
1
Kevin
Randel
1:00PM CrossFit Group Cla...
1 x 1 @ 265 lbs
275 Fail
2
Joel
Hartzler
8:45 CrossFit Group Class...
1 x 1 @ 255 lbs
265 miss
3
Clark
Wilson
6:00 CrossFit Group Clase...
1 x 1 @ 185 lbs
4
Bernie
Mowbray
6:00PM CrossFit Group Cla...
1 x 1 @ 175 lbs
95, 115, 135, 155, 175
4
Dan
Glauber
6:00 CrossFit Group Clase...
1 x 1 @ 175 lbs
4
Kevin
Boyette
6:00PM CrossFit Group Cla...
1 x 1 @ 175 lbs
4
Michael
Becker
8:45 CrossFit Group Class...
1 x 1 @ 175 lbs
4
Ryan
Fox
6:00 CrossFit Group Clase...
1 x 1 @ 175 lbs
Body said stop here.
5
Chris
Davis
5:00PM CrossFit Group Cla...
1 x 1 @ 165 lbs
5
Jason
Wade
5:00PM CrossFit Group Cla...
1 x 1 @ 165 lbs
6
Dan
English
1:00PM CrossFit Group Cla...
1 x 1 @ 155 lbs
6
Matt
Hamlet
5:00PM CrossFit Group Cla...
1 x 1 @ 155 lbs
7
Kevin
English
1:00PM CrossFit Group Cla...
1 x 1 @ 150 lbs
W tiny re-dip, missed 155
8
Scott
Stalls
8:45 CrossFit Group Class...
1 x 1 @ 145 lbs
Female Clients
1
Kimberly
Grenier
5:00PM CrossFit Group Cla...
1 x 1 @ 160 lbs
Body said stop, try for 165 next time
2
Eileen
Rogers
1:00PM CrossFit Group Cla...
1 x 1 @ 155 lbs
3
Jade
Knutson Day
6:00 CrossFit Group Clase...
1 x 1 @ 150 lbs
150 w/reds out of the rack. Missed 156 twice and dropped down to ...
4
Cris
Ruiz
6:00 CrossFit Group Clase...
1 x 1 @ 140 lbs
5
April
Morvil
1:00PM CrossFit Group Cla...
1 x 1 @ 135 lbs
5
Courtney
Steele
6:00PM CrossFit Group Cla...
1 x 1 @ 135 lbs
5
Courtney
Steele
6:00PM CrossFit Group Cla...
1 x 1 @ 135 lbs
60# pr
5
Meg
Gemelli
8:45 CrossFit Group Class...
1 x 1 @ 135 lbs
6
Andrea
Wilson
1:00PM CrossFit Group Cla...
1 x 1 @ 130 lbs
Ugh!
7
Heather
Metzler
8:45 CrossFit Group Class...
1 x 1 @ 120 lbs
8
Private
6:00 CrossFit Group Clase...
1 x 1 @ 115 lbs
8
Fraleane
Holt
6:00 CrossFit Group Clase...
1 x 1 @ 115 lbs
8
Katie
Gamby
1:00PM CrossFit Group Cla...
1 x 1 @ 115 lbs
not strong
8
Lauren
Thompson
6:00 CrossFit Group Clase...
1 x 1 @ 115 lbs
8
Lindsey
Gerkens
8:45 CrossFit Group Class...
1 x 1 @ 115 lbs
9
Susan
Westberry
6:00 CrossFit Group Clase...
1 x 1 @ 110 lbs
10
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 x 2 @ 105 lbs
First depth was questionable
11
Jessica
Wold
1:00PM CrossFit Group Cla...
1 x 1 @ 100 lbs
11
Olessia
Roth
5:00PM CrossFit Group Cla...
1 x 1 @ 100 lbs
12
Monica
Jacobs
8:45 CrossFit Group Class...
1 x 1 @ 95 lbs
40# PR!
12
Rachel
Hatfield
6:00PM CrossFit Group Cla...
1 x 1 @ 95 lbs
13
Katy
Fountain
5:00PM CrossFit Group Cla...
1 x 1 @ 90 lbs
14
Abbey
McClanahan
5:00PM CrossFit Group Cla...
1 x 1 @ 85 lbs
14
Amanda
Wickman
5:00PM CrossFit Group Cla...
1 x 1 @ 85 lbs
14
Blair
Williams
6:00 CrossFit Group Clase...
1 x 1 @ 85 lbs
14
Christine
Cadwallader
8:45 CrossFit Group Class...
1 x 1 @ 85 lbs
15
Brooke
Scacheri
8:45 CrossFit Group Class...
1 x 1 @ 80 lbs
16
Jamie
Savage
6:00 CrossFit Group Clase...
1 x 1 @ 75 lbs
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