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Components
Rope Climb
Ring Dips
Metcon
Banded Triceps Pushdowns
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
Twice and Nice - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (8/10)
Workout
Twice and Nice
– Strength: Today’s work is similar to that of last Tuesday with some small changes in volume. You should be able to complete all the listed work staying within your ability – no one should be near failure today. – Metcon: The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2 rounds of this workout is your goal for today. Go light with your BB Rows.
Warm-up
A:
Grab a barbell and a band and complete
3 rounds of BP
Upper Body Complex #2
8 Bent-over Rows
8 Muscle Cleans
8 Shoulder Press
8 Thrusters
8 Barbell Curls
15 Banded Pull-aparts
15 Banded Pushdowns
Then,
Review:
– Rope Climbs
– Ring Dips
Strength/Skill
B1: Rope Climb (4 x 2. Rest 45s.)
Rope Climb
– Rx+: L-Sit Rope Climb
– Rx: Legless Rope Climb
– L3: Rope Climb w. legs
– L2/L1: Ground to standing with rope x 3 reps.
B2: Ring Dips (4 x 10. Rest 45s)
Ring Dips
– Rx+: Ring Dips
– Rx: Bar Dips
– L3: Band Assisted Bar Dips
– L2/L1: Box Dips
Metcon
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 14:
25 Push Press (95, 65)
50 Barbell Rows (95, 65)
75 Hollow Rocks
100 Push-ups
Rx+:(115, 75)
L3: (75, 55)
L2: (Box Push-ups) (65, 45)
L1: (Box Push-ups) (45, 25)
Extra Credit
D: Banded Triceps Pushdowns (explosive reps: 4 x 25. Rest 60s.)
https://www.youtube.com/watch?v=aWWmmeuVLhg
– use a light band if needed and crank out fast reps – full ROM though
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 14, 2019
Male Clients
1
Adam
Zazzali
6:00 CrossFit Group Clase...
4 x 2
few were 1-2ft from top
1
Daniel
Scullion
6:00 CrossFit Group Clase...
4 x 2
L-Sit
1
Scott
Stalls
8:45 CrossFit Group Class...
4 x 2
2
Dan
Glauber
8:45 CrossFit Group Class...
4 x 2
L3: w/ Legs
2
Dominic
Talanca
1:00PM CrossFit Group Cla...
4 x 2
2
John
Pio
5:00PM CrossFit Group Cla...
4 x 2
2
Phillip
Jacobs
5:00PM CrossFit Group Cla...
4 x 2
legs
2
Tevis
Blom
5:00PM CrossFit Group Cla...
4 x 2
2 no legs
Female Clients
1
Blair
Williams
6:00 CrossFit Group Clase...
4 x 3
Floor to standing (2) Practice seated to upright (2)
1
Brooke
Scacheri
8:45 CrossFit Group Class...
4 x 3
Floor to standing
2
Anna
Zarn
5:00PM CrossFit Group Cla...
4 x 2
2
Christine
Cadwallader
8:45 CrossFit Group Class...
4 x 2
2
Meg
Gemelli
1:00PM CrossFit Group Cla...
4 x 2
Practiced legless, then legs
2
Shelby
Morge
1:00PM CrossFit Group Cla...
4 x 2
With legs
3
Amanda
Wickman
5:00PM CrossFit Group Cla...
4 x 1
L3
3
Jade
Knutson Day
6:00 CrossFit Group Clase...
5 x 1
5x1 Legless
3
Monica
Jacobs
8:45 CrossFit Group Class...
4 x 1
L3 with legs
4
Jennifer
Sullivan
8:45 CrossFit Group Class...
0 x 0
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