Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Forever Young CrossFit
Program
CrossFit
Date
Workout
Wednesday - Forever Young CrossFit
Class
(All)
CrossFit: 6:00 AM
7:15 AM CrossFit
8:30 AM CrossFit
12:00 PM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (7/4)
Workout
Wednesday
Warm-up
PARTNER AMRAP - 4 MIN
P1: 100m Run (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch!)
8 Groiners
8 Scap Push Ups
8 Scap Pull Ups
-Rest 1:00-
PARTNER AMRAP - 4 MIN
P1: 100m Run (Moderate to Fast Pace)
P2: Completes (then athletes switch!
8 BB RDL’s
8 BB Hang Muscle Cleans
8 BB Hang Power Cleans
From here, go into a brief 2:00 foam rolling session for the lats and upper back
Workout
Rx: Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
1-2-3-4...and so on
Bar Muscle-Ups
2-4-6-8..and so on
Hang Power Clean (155/105)
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!
(Score is Rounds + Reps)
INT: Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
1-2-3-4...and so on
CTB Pull Ups
2-4-6-8..and so on
Hang Power Clean (115/75)
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!
(Score is Rounds + Reps)
BC: Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
1-2-3-4...and so on
Banded Pull-ups Or Ring Rows
2-4-6-8..and so on
MB Clean
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
3 SETS
30 MB Russian Twists or 15/15 Side Throws
20 Weighted Glute Bridge-Ups (MB or DB)
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 12, 2020
Male Clients
1
Luis
Mojica
12:00 PM CrossFit
9 + 4
2
Santiago
Lopez
CrossFit: 6:00 AM
8 + 20
3
Locke
Gamblin
5:30 PM CrossFit
7 + 1
4
Manuel
Turushina
5:30 PM CrossFit
6 + 15
5
juan
valentin
CrossFit: 6:00 AM
6 + 3
135lb bar
6
Carlos
Barrios
CrossFit: 6:00 AM
6 + 0
MU and 135lb
6
Manuel
Villanueva
12:00 PM CrossFit
6 + 0
105LBS
Female Clients
1
Karol
Costa
5:30 PM CrossFit
7 + 0
2
Eliana
Castro
CrossFit: 6:00 AM
5 + 10
5 BMU +10 HPC
3
Laurent
Fereira
5:30 PM CrossFit
7 + 18
C2B and #105
4
Elizabeth
Price
12:00 PM CrossFit
6 + 12
105, scaled bar muscle ups
Loading...
Powered By Wodify