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Components
Layover
Tabata Echo Bike Thre ...
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
12/22/2020 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (15/15)
Workout
12/22/2020
"Pursue one great decisive aim with force and determination." Carls von Karlswich Are we trying to do too much? We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but on the front. "One great decisive aim." What it hones in on, is the factor of choice. To be able to stand in a room with a thousand doors, and be able to close 999 of them. It can be ironically far more challenging "not" do something; than it is to do it. Together let's take a step back today, and boil things down to the basics. What are we after? Sometimes less can be more.
Warm-up
See Coach's board.
Layover (Time)
5 rounds:
- Echo Bike calories
- C2B pull-ups
directly into...
5 rounds:
- 10 power cleans
- 10 push jerks
MRx:
- calories 12/9
- C2B 9/9
- barbell 75/55
Rx:
- calories 15/10
- C2B 15/10
- barbell 95/65
Rx+:
- calories 15/12
- C2B 15/12
- barbell 135/95
- this is threshold conditioning.
- focus on the barbell effort, it is not often we do 50 C&J in a workout providing a unique stamina pacing opportunity.
- We want a light load today on the barbell - think 30+ unbroken when fresh.
- modifications as necessary.
Tabata Echo Bike Threshold Conditioning (Calories)
EMOM x 6
- :20 s work/:40s rest
REST 2 minutes
EMOM x 4
- :30s work/:30s rest
REST 2 minutes
EMOM x 2
- :40s work/:20s rest
Score is total calories
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 22, 2020
Male Clients
1
3
Pete
4:30 PM CrossFit
29:28
2
Sylvain
Thibault
5:30 PM CrossFit
19:53
MRx
3
Kevin
Gilbert
8:15 AM CrossFit
21:18
4
Rob
Bush
6:00 AM CrossFit
23:34
5
Matthew
Emmons
6:00 AM CrossFit
23:52
6
Jay
Griggs
8:15 AM CrossFit
26:12
7
John
O'Keefe
12:15 PM CrossFit
30:40
8
Brian
Murphy
6:00 AM CrossFit
19:20
65#
9
Gil
Gomez
3:30 PM CrossFit
21:12
Rx # and calories; aussie PUs
10
Duncan
Emmons
8:15 AM CrossFit
21:18
MRx weight
11
Christian
Solomine
3:30 PM CrossFit
22:00
12
Adam
Van Volkinburg
9:30 AM CrossFit
24:08
MRx weight
13
Zach
Wyatt
3:30 PM CrossFit
24:25
14
Doug
Davis
12:15 PM CrossFit
24:40
15
Dan
Lincoln
6:00 AM CrossFit
29:01
Female Clients
1
Brooke
Bemis
12:15 PM CrossFit
17:39
2
Vicki
Spicer
8:15 AM CrossFit
13:31
3
Kerry
Riefenberg
3:30 PM CrossFit
15:25
MRx #, jumping PUs
4
Carrie
Crofton
3:30 PM CrossFit
15:35
Rx #, butterfly PUs
5
Susan
McDonald
12:15 PM CrossFit
16:43
55#
6
Kathy
Griffiths
8:15 AM CrossFit
16:56
MRx weight
7
Jami
Cheateaux
12:15 PM CrossFit
17:17
strict PUs; MRx #
8
Erica
Thibault
5:30 PM CrossFit
19:31
9
Sarah
Griggs
8:15 AM CrossFit
19:48
10
Sadie
O'Keefe
12:15 PM CrossFit
20:20
11
Caitlin
Smith
4:30 PM CrossFit
20:28
12
Avani
Patel
4:30 PM CrossFit
22:00
13
Nicole
Van Volkinburg
9:30 AM CrossFit
22:39
14
Beata
Wyatt
3:30 PM CrossFit
24:45
15
Angie
O'Keefe
6:00 AM CrossFit
25:38
MRx
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