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Metcon

Single Arm Banded Pus ...

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Workout

Cardiac Output

– Metcon: Today’s work is a ”cardiac output” type session where your heart-rate should be around 60-70% for the entire workout. The goal today is complete all your loaded carries without stopping (only to switch arms), 100 ft.

Warm-up

A:

12 min Dynamic Warm-up including:

3 way lunge stretch x 10s each pose
Then,
Dynamic Warm-up including:
High Knees
Butt Kickers
Side Shuffle Arm Swing
Toe Walk
Heel Walk
Inverted Walk
Everted Walk
A skips
B Skips
C Skips
Broad Jump
Inch Worms
Low Bear Walk
Lateral Bear Walk (both directions)

Strength/Skill

B: Metcon (No Measure)

Handstand Walk Progressions x 10 Minutes.

*Coaches choose your favorite progressions.
Some suggestions:
https://www.youtube.com/watch?v=PWDN313DwsE

Metcon

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
50 Ft. Single Arm OH KB Carry Right (53,35)
50 Ft. Single Arm OH KB Carry Left
25 Air Squats
50 Ft. Front Rack KB Carry Right
50 Ft. Front Rack KB Carry Left
25 Hollow Rocks
60s on Bike, Rower, Jog, or Ski Erg Max Calories

*Score = Rounds + Calories

Extra Credit

D: Single Arm Banded Pushdowns (100 Reps per arm in as few of sets as possible.)

https://www.youtube.com/watch?v=q4hbq-JL8W0

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, December 12, 2018

Male Clients

1

Daniel
Scullion

6:00 CrossFit Group Clase...

5 + 109

Varsity Bike

2

Dan
Glauber

6:00 CrossFit Group Clase...

5 + 91

3

Dominic
Talanca

1:00PM CrossFit Group Cla...

5 + 85

4

Scott
Shapiro

1:00PM CrossFit Group Cla...

5 + 75

19, 18, 18,19,1

5

Scott
Stalls

8:45 CrossFit Group Class...

5 + 70

6

Ryan
Fox

6:00 CrossFit Group Clase...

4 + 95

22, 24, 24, 25

7

Brett
Smith

5:00PM CrossFit Group Cla...

4 + 71

8

Alan
Brook

8:45 CrossFit Group Class...

4 + 55

Bike

9

TJ
Beatty

6:00 CrossFit Group Clase...

4 + 46

53lbs

10

Stephen
Dees

1:00PM CrossFit Group Cla...

5 + 118

50lb dumbell wrist

11

Jon
Higgins

6:00PM CrossFit Group Cla...

5 + 103

35 lb

12

Paul
Ragan

6:00PM CrossFit Group Cla...

4 + 86

13

Phillip
Jacobs

5:00PM CrossFit Group Cla...

4 + 64

44# db

14

Rob
Brink

7:00 CrossFit Group Clase...

4 + 48

Female Clients

1

Stephanie
Sumner

6:00 CrossFit Group Clase...

5 + 65

into 6/35kb/row

2

Jade
Knutson Day

6:00 CrossFit Group Clase...

5 + 36

35lb KB for OH carry and 35lb KB for front rack and off set with ...

3

Christina
Dees

8:45 CrossFit Group Class...

5 + 0

400m run x5 @7:05/7:10

4

Meg
Gemelli

1:00PM CrossFit Group Cla...

4 + 142

KB @45lbs, 44 cals on row

5

Amanda
Wickman

6:00PM CrossFit Group Cla...

4 + 72

Row 18/18/18/18 Thru 23 air squats

6

Courtney
Steele

6:00PM CrossFit Group Cla...

4 + 60

7

Jamie
Troche

6:00PM CrossFit Group Cla...

4 + 49

Skier, almost finished 5th round

8

Shelby
Morge

1:00PM CrossFit Group Cla...

4 + 43

4 rounds + up to 5 hollow rocks, 43 calories

9

Heather
Metzler

8:45 CrossFit Group Class...

3 + 0

Only got 8 minutes in- ran 400’s

10

Fraleane
Holt

6:00 CrossFit Group Clase...

67 + 10

26# - 5 rds plus OH carries- 62 cal inrower

11

Private

6:00 CrossFit Group Clase...

6 + 71

12

Cherie
Borders

6:00 CrossFit Group Clase...

5 + 68

26lb kb

13

Monica
Jacobs

8:45 CrossFit Group Class...

5 + 54

26#

14

Anna
Zarn

1:00PM CrossFit Group Cla...

5 + 0

200 m run, 26 kb

14

Beth
Grace

8:45 CrossFit Group Class...

5 + 0

57 calories

15

Katie
Ragan

5:00PM CrossFit Group Cla...

4 + 65

25lb KB, Bike

16

Debbie
Bolz

8:45 CrossFit Group Class...

4 + 54

+ 1 rep and 10 squats

17

Lindsey
Gerkens

8:45 CrossFit Group Class...

4 + 45

Sub 10 vups for hollow rocks

18

Alisa
Groves

8:45 CrossFit Group Class...

4 + 0

25+35, 57 cal