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Components
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
Date
Workout
Saturday - CrossFit Chilliwack
Class
(All)
CrossFit: 8:30 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Saturday
Warm-up
2:00 Bike (Ez-Moderate Pace)
Immediately Into…
3 SETS FOR QUALITY
10/10 Banded Monster Walk Steps
10/10 Clam Shells
10 Tempo Hip Circle Air Squats (30X0)
Workout
Metcon (Weight)
1. ON A 15:00 RUNNING CLOCK...
Build to a Heavy 5-Rep Front Squat
(Score is Weight)
-Rest 5:00 b/t Part 1 & Part 2-
Metcon (Time)
2. FOR TIME*
40 Front Squats (135/95)|(95/65)
40/30 Cal Bike
*Every 1:00 beginning at 1:00 (no Burpees at go!), perform 5 Burpees.
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Partner Workout Option
Metcon (Weight)
IN TEAMS OF 2...
1. ON A 15:00 RUNNING CLOCK...
Build to a Heavy 5-Rep Front Squat*
(Score is Weight)
-Rest 5:00 b/t Part 1 & Part 2-
Metcon (Time)
2. FOR TIME**
80 Front Squats (135/95)|(95/65)
80/65 Cal Bike
*In Part 1, each athlete must register a score.
**In Part 2, every 1:00 beginning at 1:00 (no Burpees at go!), both partners perform 5 Burpees. P1 works while P2 rests. Switch as needed.
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 25, 2021
Male Clients
Female Clients
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