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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
2 Fast 4 Time - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
6:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
41 (16/25)
Workout
2 Fast 4 Time
– Strength: Today we are building to a 1RM Back Squat. Be smart and have a plan in place on how you’re going to beat your previous 1RM by 5#s. – Metcon: This metcon is not for time but should be completed as fast as possible. Form should be the primary focus of all movements.
Warm-up
A:
Box Programming Dynamic Warm-up
BP Dynamic Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Then grab barbells and complete,
10 RDLs
8 Front Rack Reverse Lunges each
6 Back Squat with 1 count pause at bottom of each rep.
Strength/Skill
B: Back Squat (5-4-3-2-1+. Rest 2:00)
Back Squat
– Rx: Build to a 1RM
– L3: Build to a "heavy 1"
– L2: Sets of 3-5 adding weight form permits
– L1: Goblet Box Squat: 5 x 6. Rest 90s.
Metcon
C: Metcon (Time)
AFAP, but not for time:
60 Romanian Deadlifts (135, 95)
50 Front Rack Reverse Lunges (135, 95) (total)
40 weighted straight leg sit-ups
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65) (Reps of 50-40-30) (90s of total Elbow Plank)
L1: (75, 55) (Reps of 40-30-20) (60s of total Elbow Plank)
Extra Credit
D: Metcon (No Measure)
800 Meter Sledpull Powerwalk with lightweight without stopping
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 22, 2019
Male Clients
1
Jason
McLeod
6:00PM CrossFit Group Cla...
1 x 1 @ 465 lbs
2
Joel
Brown
6:00 CrossFit Group Clase...
1 x 1 @ 425 lbs
3
Albert
Steed
5:00PM CrossFit Group Cla...
1 x 1 @ 395 lbs
Most done without knee wraps
4
Daniel
Scullion
6:00 CrossFit Group Clase...
1 x 1 @ 335 lbs
Not deep enough 345lbs
5
Ryan
Fox
1:00PM CrossFit Group Cla...
1 x 1 @ 330 lbs
Super sticky!!!
6
Dan
Ashworth
6:00 CrossFit Group Clase...
1 x 1 @ 305 lbs
7
Shane
Higgins
5:00PM CrossFit Group Cla...
1 x 1 @ 300 lbs
8
Kevin
Boyette
6:00PM CrossFit Group Cla...
1 x 1 @ 285 lbs
9
Bernie
Mowbray
6:00PM CrossFit Group Cla...
1 x 1 @ 275 lbs
135, 185, 215, 235, 255, 275
9
John
Pio
1:00PM CrossFit Group Cla...
1 x 1 @ 275 lbs
Hurt back
10
Kevin
English
CrossFit: 7:00 AM
1 x 1 @ 245 lbs
20 lbs under last PR, just wasn’t feeling it. Failed 255
11
Jon
Higgins
6:00 CrossFit Group Clase...
1 x 1 @ 235 lbs
12
Bradley
Cooke
CrossFit: 7:00 AM
1 x 1 @ 210 lbs
13
Dan
English
CrossFit: 7:00 AM
1 x 1 @ 205 lbs
14
Scott
Stalls
8:45 CrossFit Group Class...
1 x 1 @ 190 lbs
15
Tevis
Blom
1:00PM CrossFit Group Cla...
1 x 1 @ 0 lbs
wweak AF!!!
Female Clients
1
Kimberly
Grenier
6:00PM CrossFit Group Cla...
1 x 1 @ 265 lbs
30lb PR!!!!
2
Jade
Knutson Day
6:00 CrossFit Group Clase...
1 x 1 @ 255 lbs
w/1lb reds
3
Gretchen
Steed
1:00PM CrossFit Group Cla...
1 x 1 @ 245 lbs
4
Meg
Gemelli
1:00PM CrossFit Group Cla...
1 x 1 @ 215 lbs
Shoot for 220 next time
5
Selena
Boyette
5:00PM CrossFit Group Cla...
1 x 1 @ 210 lbs
🙌🏼
6
Heather
Metzler
8:45 CrossFit Group Class...
1 x 1 @ 195 lbs
6
Stacy
Kapello-Fox
6:00PM CrossFit Group Cla...
1 x 1 @ 195 lbs
6
Stephanie
Sumner
6:00 CrossFit Group Clase...
1 x 1 @ 195 lbs
No pr
7
Courtney
Steele
6:00 CrossFit Group Clase...
1 x 1 @ 180 lbs
7
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 x 1 @ 180 lbs
15# PR
8
Christine
Abbata
6:00PM CrossFit Group Cla...
1 x 1 @ 175 lbs
Not PR
8
Christine
Cadwallader
8:45 CrossFit Group Class...
1 x 1 @ 175 lbs
9
Amanda
Wickman
5:00PM CrossFit Group Cla...
1 x 1 @ 165 lbs
10# PR finalllly 😬
9
Brooke
Higgins
6:00 CrossFit Group Clase...
1 x 1 @ 165 lbs
10
Debbie
Bolz
1:00PM CrossFit Group Cla...
1 x 1 @ 155 lbs
11
Jessica
Weinkle
1:00PM CrossFit Group Cla...
1 x 1 @ 145 lbs
11
Mary
Kay McLeod
1:00PM CrossFit Group Cla...
1 x 1 @ 145 lbs
11
Monica
Jacobs
8:45 CrossFit Group Class...
1 x 1 @ 145 lbs
10# PR
12
Anna
Zarn
6:00PM CrossFit Group Cla...
1 x 1 @ 140 lbs
Not feeling 100, quads super sore
13
Abbey
McClanahan
5:00PM CrossFit Group Cla...
1 x 1 @ 135 lbs
13
Liz
Higgins
5:00PM CrossFit Group Cla...
1 x 1 @ 135 lbs
14
Brooke
Scacheri
8:45 CrossFit Group Class...
1 x 1 @ 130 lbs
15
Rachel
Hatfield
5:00PM CrossFit Group Cla...
1 x 1 @ 125 lbs
16
Pam
Stalls
5:00PM CrossFit Group Cla...
1 x 1 @ 122 lbs
17
Blair
Williams
6:00 CrossFit Group Clase...
5 x 5 @ 95 lbs
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