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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Chilliwack
Program
CrossFit
On Ramp Program
Date
Workout
Friday - CrossFit Chilliwack
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
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):
3 (1/2)
Workout
Friday
Warm-up
3 Sets (5:00 CAP)
100m Run
10 Scap Pull Ups
5 Ring Rows*
5/5 Split Stance DB Arnold Presses (L/R)
*Option to swap for Strict Pull Ups/Vertical Ring Rows
COACH GOAL: Filter your athletes towards the "Pull" that would be the best option for the athlete where they are in their upper body pulling development.
Strength
Metcon (AMRAP - Reps)
3-5 SETS
Max Strict Pull-Ups*
*If using a band, goal is 7-10 challenging Strict Pull-Ups
-Rest as Needed b/t Sets-
(Score is Total Reps)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
800m Run
into...
6 ROUNDS
6 Chest to Bar Pull-Ups*
6 SA DB Split Jerk (50/35)|(35/20)**
*Strict Optional
**Switch arms after each full round
(Score is Time)
KG DB: (22.5/15)|(15/10)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 08, 2021
Male Clients
1
Mike
Lewis
CrossFit: 5:30 AM
19 Reps
3x6-7
Female Clients
1
Donna
Young
CrossFit: 5:15 PM
14 Reps
4-4-3-3
2
Kaelin
Beach
CrossFit: 5:15 PM
1 Reps
Banded. Slow and controlled.
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