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Components
Metcon
"Jungle Gym"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
12/15/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (18/10)
Workout
12/15/2021
“If you aren’t going all the way, why go at all?” – Joe Namath The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Simply undeterred by any circumstance. A lack of commitment on the other hand... is the opposite. It’s one of the most dangerous things in the world. If we are going to fall flat on our face in trying something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. Shits going to be really, freaking, cold. So let’s commit to something together. No matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in. We sprint into the water.
Metcon (10 Rounds for weight)
Power Clean Conditioning
10 Rounds For Total Load [15 Minute Cap]:
30 Double Unders (45 Singles)
1 Power Clean
INTENTION: Athlete's choice on loading. This can be the same weight across or building. Looking to move some heavy weight under fatigue.
SCORE: Enter all 10 weights. Overall score will be the sum total.
"Jungle Gym" (7 Rounds for time)
On the 3:00 x 7 Rounds:
1000 Meter Bike
12 Chest to Bar Pull-ups
CONDITIONING CATEGORY: Threshold
Bike: 2:00 or faster.
CHEST TO BAR: Less than 30 seconds.
SCORE: Enter all 7 split times. Overall score will be the sum total.
Strategy
- Hard effort on the bike but not at the expense of your chest to bar.
- 1-2 sets on the chest bar.
- Fast transitions from the bike to the pull-up bar.
Subs
400M RUN
- Reduce Distance
- 400m Ski
- 300m Air Run
- 500m Row
- 1000m Bike
CHEST TO BAR PULL-UPS
- Reduce Reps
- 8 Strict Chest To Bar Pull-Ups
- Banded Chest To Bar Pull-Ups
- Pull-Ups
- Alternating Dumbbell Plank Rows
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 15, 2021
Male Clients
1
Luke
Voss
12:15 PM CrossFit
2080 Total lbs
2
John
O'Keefe
4:45 PM CrossFit
2050 Total lbs
3
Chris
Bowen
3:30 PM CrossFit
1850 Total lbs
4
Kevin
Gilbert
9:30 AM CrossFit
1840 Total lbs
5
Cameron
Shepherd
7:15 AM CrossFit
1700 Total lbs
6
Doug
Davis
12:15 PM CrossFit
1470 Total lbs
7
Jeremy
Landrum
4:45 PM CrossFit
1400 Total lbs
8
3
Pete
6:00 PM CrossFit
1330 Total lbs
9
Jon
LeDuc
9:30 AM CrossFit
2110 Total lbs
singles
10
Darren
Reed
6:00 PM CrossFit
1340 Total lbs
halfdouble unders
10
scott
sabina
8:30 AM Crossfit
1340 Total lbs
singles
11
Dan
Meller
12:15 PM CrossFit
1280 Total lbs
singles
12
Sylvain
Thibault
6:00 PM CrossFit
1150 Total lbs
half double unders
13
ed
roy
4:45 PM CrossFit
1080 Total lbs
14
James
Blake
6:00 AM CrossFit
950 Total lbs
singles
15
Keith
Davis
4:45 PM CrossFit
830 Total lbs
16
michael
doyle
6:00 PM CrossFit
750 Total lbs
17
Dan
Lincoln
6:00 AM CrossFit
635 Total lbs
singles
Female Clients
1
Angie
O'Keefe
7:15 AM CrossFit
1010 Total lbs
2
Heather
O’Leary
12:15 PM CrossFit
850 Total lbs
singles
3
Teri
Heines
7:15 AM CrossFit
815 Total lbs
singles
4
Caitlin
Smith
12:15 PM CrossFit
800 Total lbs
singles
5
Kathy
Griffiths
8:30 AM Crossfit
765 Total lbs
singles
6
Karin
Thomsen
4:45 PM CrossFit
665 Total lbs
7
Annie
Dougherty
4:45 PM CrossFit
655 Total lbs
8
kathy
long
8:30 AM Crossfit
650 Total lbs
singles
9
Carmen
Doyle
6:00 PM CrossFit
550 Total lbs
9
Peggy
Evleth
4:45 PM CrossFit
550 Total lbs
dead lift
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