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Components
Metcon
Glute Bridges
Banded Hammer Curls
X-Band Walk
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
The GOAT - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
7:00 CrossFit Group Clases
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):
20 (7/13)
Workout
The GOAT
************* ~ Christmas Week - All classes will be at 8:45am and 1:00pm. ~ Closed Christmas Day. ~ New Years Eve - 8:45 and 1:00pm only. ~ New Years Day - The workout of the day will be 108 sun salutations with Heather at 11:00. Come move and groove! ~ January 2nd - Back to normal schedule. ************* – Skill: You have your choice today of two movements that need work. With this work the focus is refining movement patterns so at no point should you be grinding out work. – GOAT WOD: We’ll then perform a 20-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence.
Warm-up
A:
Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 10 minutes.
Strength/Skill
B: Metcon (No Measure)
Skill Work Set-up + Review Options:
Ideas:
Light Oly Work
Gymnastics Static Holds
Gymnastics Movements
Cyclical Work ie. row, run, bike
Double Unders
Body Composition Work
*Spend 5 Minutes setting up and helping your athletes decide what to work on.
Metcon
C: Metcon (AMRAP - Reps)
GOAT WOD:
EMOM 20:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work
*Score = Are you close to hitting your 60-day goal? (Goal that was the score for this workout on 10/31)
Extra Credit
D1: Glute Bridges (4 x 20s work/20s rest. Max reps.)
D2: Banded Hammer Curls (4 x 20s work/20s rest. Max reps.)
https://www.youtube.com/watch?v=-JWg5jFmOFM&feature=youtu.be
D3: X-Band Walk (4 x 20s work/20s rest. Max reps alternating direct)
https://www.youtube.com/watch?v=gQfpvOMIBGs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 19, 2018
Male Clients
1
Ryan
Fox
5:00PM CrossFit Group Cla...
99 Reps
I wrestled the 185# worm. 🙀😂
2
Brett
Smith
5:00PM CrossFit Group Cla...
20 Reps
3
Albert
Steed
6:00 CrossFit Group Clase...
18 Reps
18 double unders unbroken in best attempt. Like round 7
4
Christian
Bolz
1:00PM CrossFit Group Cla...
7 Reps
DUs, OHS and some weight on hip/glute lifting thing
5
Paul
Ragan
5:00PM CrossFit Group Cla...
6 Reps
strict C2B (6 unbroken; 21 total)
6
Clark
Wilson
6:00 CrossFit Group Clase...
4 Reps
Snatch
7
Rob
Brink
6:00PM CrossFit Group Cla...
1 Reps
1 full Peg board climb without legs.
Female Clients
1
Fraleane
Holt
6:00 CrossFit Group Clase...
116 Reps
DU- 36, linked 4 X times, pull ups- 8 per round
2
Amanda
Wickman
6:00PM CrossFit Group Cla...
2 Reps
Literally 2 DUs, PU, T2B, splits
3
Anna
Zarn
5:00PM CrossFit Group Cla...
1 Reps
Handstand against bands, ring planks
3
Jamie
Troche
6:00PM CrossFit Group Cla...
1 Reps
Glute Bridges (85#), T2B/Handstand Hold work
3
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 Reps
Just worked
3
Monica
Jacobs
8:45 CrossFit Group Class...
1 Reps
26# KB bottom up carry,DU
3
Shelby
Morge
5:00PM CrossFit Group Cla...
1 Reps
Single arm oh carry w/ 12lbs :(, lunge squats with 25lb dbs, ring...
4
Brooke
Scacheri
8:45 CrossFit Group Class...
0 Reps
Su, 12# kb bottom up carry
4
Christine
Abbata
6:00 CrossFit Group Clase...
0 Reps
HH against band; DU practice
4
Private
7:00 CrossFit Group Clase...
0 Reps
4
Debbie
Bolz
8:45 CrossFit Group Class...
0 Reps
4
Karla
Fierimonte
8:45 CrossFit Group Class...
0 Reps
Didn’t keep score - oops
4
Stacy
Kapello-Fox
6:00PM CrossFit Group Cla...
0 Reps
Hspu, squatsnatch
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