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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
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):
1 (1/0)
Workout
Thursday
Warm-up
DYNAMIC WARM-UP
2 sets:
:30 unweighted good mornings
– Rest :10
:30 single-unders
– Rest :10
:30 jumping lunges
– Rest :10
DEADLIFT BUILD-UP
On an 8:00 clock:
Build a heavy 3-rep deadlift
– Perform 10-20 double-unders immediately after each set.
Workout
Metcon (AMRAP - Reps)
RX
10 x 1:00 rounds for reps:
3 deadlifts (205/315 lb)
Max double-unders
– Rest 2:00 between rounds.
Metcon (AMRAP - Reps)
INTERMEDIATE
10 x 1:00 rounds for reps:
3 deadlifts (155/225 lb)
Max double-unders
– Rest 2:00 between rounds.
Metcon (AMRAP - Reps)
BEGINNER
10 x 1:00 rounds for reps:
3 deadlifts (65/95 lb)
Max single-unders
– Rest 2:00 between rounds.
Stretch
Accumulate:
1:00 lacrosse ball foot roll/foot
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 04, 2022
Male Clients
1
Colt
Cook
CrossFit: 8:30 AM
667 Reps
255 bar 637 dubs
Female Clients
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