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Components
Burpee and Pistol Test
Metcon
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Mobility
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
12.30.2021 - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:00 am CrossFit
12:00 PM CrossFit
5:00 pm CrossFit
6:00 pm CrossFit
7:00pm CrossFit
8:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (20/10)
Workout
12.30.2021
Warm-up
2 sets
20 mountain climbers
20 alternating Cossack squats
20 up-downs
Warm-Up
Burpee and Pistol Test (AMRAP - Reps)
On a 3:00 clock
1:00 max burpees to target
then …
2:00 max single-leg squats
Warm-Up
Partner Warm-up:
1 set:
200-m run
:30sec Superman hold on GHD
1 set:
200-m run
15 unweighted good mornings
1 set:
200-m run
15 GHD hip extensions
Metcon
Metcon (Time)
4 rounds for time:
400-m run
30 hip extensions
Intermediate: 20 hip ext
Beginner: 200m Run & 20 Good Mornings
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 30, 2021
Male Clients
1
Matt
Haile
12:00 PM CrossFit
56 Reps
24,32
2
Tom
Machness
7:00pm CrossFit
53 Reps
20 burpees 33 pistols
3
Sudheer
Reddy
12:00 PM CrossFit
40 Reps
21|19
4
Nick
Cortes
12:00 PM CrossFit
28 Reps
16 burpee/12 good pistols
5
Mark
Brooks
5:00 am CrossFit
27 Reps
18 burps, 9 pistol
5
Rob
Helm
7:00pm CrossFit
27 Reps
burpees only 1 min
6
Jimmy
Fougerouss
5:00 pm CrossFit
47 Reps
17 Burpees 30 pistols
7
Anu
—
7:00 am CrossFit
43 Reps
20+23 banded Double green
8
Angel
Lecuona
7:00 am CrossFit
42 Reps
16", 21 + 21
9
Marc
Jones
12:00 PM CrossFit
40 Reps
22 burpee / 18 rig assisted pistol
10
Daniel
Livelli
7:00 am CrossFit
37 Reps
18 burpees geen band pistols 14
11
Reid
Landry
12:00 PM CrossFit
35 Reps
12
Noel
Janacek
6:00 am CrossFit
32 Reps
21 burpees, 11 assisted pistols
13
Ram
Machness
7:00pm CrossFit
30 Reps
Band pistol
14
Jason
Pavelka
6:00 am CrossFit
29 Reps
band assist pistols
15
Chris
Hahn
6:00 am CrossFit
28 Reps
13 burpees 15 pistols
15
Tim
McAuliff
6:00 pm CrossFit
28 Reps
12 Burpees; 16 box pistols (med box, 20" height)
16
John
Curl
6:00 am CrossFit
23 Reps
8 burpees / 15 air squats (full depth)
17
Niranjan
Sarvi
12:00 PM CrossFit
16 Reps
18
Vamshi
Krishna
12:00 PM CrossFit
11 Reps
11 burpee and 3 pistol squat with box
Female Clients
1
Judy
Russell
5:00 pm CrossFit
48 Reps
20 burps/28 pistols
2
Private
5:00 pm CrossFit
45 Reps
2
Courtney
Tibiletti
12:00 PM CrossFit
45 Reps
17 burpees, 28 pistols
3
Natalee
Peak
6:00 am CrossFit
34 Reps
20 burpees. 13 pistols left, 1 right (12 no reps)
4
Cathy
Landry
12:00 PM CrossFit
51 Reps
13 b2t, 38 box pistols 16”
4
Gillian
Mbugua
12:00 PM CrossFit
51 Reps
Box pistol
5
Kris
Fanning
7:00 am CrossFit
38 Reps
14 burpees; 24 pistols - 2 green bands
6
Mace
Davis
8:00 PM CrossFit
36 Reps
7
Stacey
Davis
5:00 am CrossFit
32 Reps
12 Burp, 21 w/Band & holding bar
8
Claudia
Travers
12:00 PM CrossFit
28 Reps
13 burpees & 15 single leg squats with 16 inch box
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