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Components
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
Crossfit Chilliwack
Program
CrossFit
Date
Workout
Thursday - Crossfit Chilliwack
Class
(All)
CrossFit: 8:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:15 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (3/4)
Workout
Thursday
Warm-up
DYNAMIC WARM-UP
1 set:
30-20-10
Jumping jack
Mountain climber (2-ct)
Plank hold on elbows (counted in seconds)
1 set:
10 supinated ring rows
10 hand-release push-ups
10 DB suitcase deadlifts/side
:30 alternating hamstring scoop stretch
– Scale push-ups to knees as needed.
1 set:
3-5 strict chin-ups
10 deficit push-ups on dumbbells
10 DB deadlifts
:30 alternating hamstring scoop stretch
STRENGTH/SKILL
1 set:
10 sumo deadlifts
– Use an empty barbell
1 set:
10 sumo deadlifts
– Use a light load
EMOM 8:
5 sumo deadlift
– Add load every 2-3 sets.
DB BENCH PRESS
1 set:
8 DB bench press
Skill/Strength
Metcon (Weight)
EMOM 8:
5 sumo deadlift
Workout
Metcon (AMRAP - Rounds and Reps)
RX
AMRAP 15:
5 strict chin-ups
10 DB bench press (35/50 lb)
15 DB deadlifts
Metcon (AMRAP - Rounds and Reps)
INTERMEDIATE
AMRAP 15:
5 strict chin-ups
10 DB bench press (20/35 lb)
15 DB deadlifts
Metcon (AMRAP - Rounds and Reps)
BEGINNER
AMRAP 15:
5 ring rows
10 DB bench press (10/15 lb)
15 DB deadlifts
Stretch
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 28, 2022
Male Clients
1
Colt
cook
CrossFit: 5:15 PM
305 lbs
2
Nick
Derksen
CrossFit: 8:30 AM
205 lbs
3
Martin
Sparkes
CrossFit: 5:15 PM
215 lbs
One rep maxish. Did the workout with 145
Female Clients
1
Courtney
Derksen
CrossFit: 8:30 AM
125 lbs
2
Meghan
Richmond
CrossFit: 5:15 PM
95 lbs
3
Nicola
Campbell
CrossFit: 12:00 PM
135 lbs
4
Marianne
Walters
CrossFit: 8:30 AM
75 lbs
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