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Components
Sumo Deadlift
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Friday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (1/2)
Workout
Friday
Warm-up
AMRAP x 8 MINUTES*
24 Singles
16 Shoulder Taps
8 Up-Downs
8 Wide Stance Good Mornings
:30 Tuck Hold
*At 4:00 adjust movements to:
24 Double Unders/Attempts
4 Inchworms + Push-Up
4 Up-Downs + Broad Jump
4/4 Staggered Stance Good Mornings
:30 Hollow Hold
Strength
Sumo Deadlift (7-5-3*)
Sumo Deadlift
*Work up to or beyond weight in workout. Superset working sets w/ 1:00 Tuck Hold.
(Score is Weight)
Workout
Metcon (AMRAP - Reps)
EMOM x 18 MINUTES
MIN 1 - 40 Double Unders into Max Sumo DL (275/185)|(185/135)
MIN 2 - 10 Up-Downs Over Bar into Max Hand Release Push-Ups
MIN 3 - Walking Rest
(Score is Total Reps)
KG BB: (125/85)|(85/60)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 10, 2021
Male Clients
1
luke
goshulak
CrossFit: 5:30 AM
1 x 3 @ 235 lbs
Female Clients
1
Donna
Young
CrossFit: 5:15 PM
1 x 3 @ 205 lbs
2
Courtney
Derksen
CrossFit: 8:30 AM
1 x 3 @ 105 lbs
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