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Workout

Thursday

Warm-up

3 ROUNDS
1:00 Row
20 Mountain Climbers
10 Scap Pull-Ups
10 Bent Over TYI’s*

*ATHLETE NOTE*: Similar to the Bent Over Row position, athletes will raise their arms to the sides to create the "T", then raise their arms up to create a "Y", then raise overhead to create the "I".

*COACHES NOTE*:
Round 1 - Have athletes perform :30 Arms and Back only, then :30 Legs only (EZ Pace)
Round 2 - Have athletes perform :30 Half Stroke with Heels down, then :30 Full Stroke with Heels coming up (Mod Pace)
Round 3 - 1:00 Hard Pace rowing using full stroke technique

Workout

Metcon (Time)

FOR TIME
500/400m Row
50 Sit-Ups
5 Rope Climbs
400/300m Row
40 Sit-Ups
4 Rope Climbs
300/200m Row
30 Sit-Ups
3 Rope Climbs
200/150m Row
20 Sit-Ups
2 Rope Climbs
100m Row
10 Sit-Ups
1 Rope Climb

(Score is Time)

Optional Finisher

Metcon (Time)

FOR TIME
30-25-20
Single DB Curl (50/35)|(35/20)*
1:00 Push-Up Plank

*DB Held across the chest.

(Score is Time)

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, December 09, 2021

Male Clients

Private

CrossFit: 6:30 PM

23:02

Theo
Francis

CrossFit: 12:00 PM

27:02

Female Clients

Jessica
Horn

CrossFit: 4:00 PM

17:18

Christine
Seymour

CrossFit: 4:00 PM

16:44

Did ring rows and leg raises