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Components
Metcon
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBFlex
SBMetcon
Suana
Date
Workout
Thursday - Southern Boom CrossFit
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Thursday
Warm-up
AMRAP x 5 MINUTES
:30 Row @ Moderate Pace
5/5 DB Strict Press*
5/5 DB Hang Power Clean
5 Scap Push-Ups
5 Knee Push-Ups**
*Halfway switch DB Push Press
**Halfway switch to Push-Ups
Note for Coaches - After completion of the Warm-Up, DBs can go away and Barbells come out
Skill
Metcon (Weight)
3 SETS*
5 Split Jerks**
-Rest as Needed b/t Sets-
*Keep weight light for all 3 sets
**Each rep, hold a :02 pause in the "split position" before correcting feet. Work on pressing body fast under the bar to solid lockout.
(Score is Weight)
Workout
Metcon (Time)
3-4 SETS FOR QUALITY
15 Narrow Grip Push-Ups
100m DB or KB Farmer Carry (AHAP)
30 Sit-Ups*
750/600m Row
-Rest 1:30 b/t Sets-
*GHD Sit-Ups Optional
(Score is Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
:30 Banded Plank Hold*
30 Banded Straight Arm Pull-Down
*Band held under hands, across the back.
-Rest as Needed b/t Sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 22, 2021
Male Clients
Female Clients
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