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Components
Front Squat
Freshman V2
Single Leg DB RDL w/ ...
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
Freshmen V2 - 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):
50 (23/27)
Workout
Freshmen V2
– Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms how much weight you’re going to add each set. – Metcon: Benchmark workout. Hint: go lighter than you think as both dumbbell movements are NOT comparable to their barbell counterparts. You should be able to do at least 10 reps per set.
Warm-up
A:
At a slow pace:
3 Rounds of:
6 DB Power Cleans
6 DB Front Squats
6 DB Push Press
30 Single Unders
Then,
2 Rounds of:
X-Band Walks x 10 right
X-Band Walks x 10 left
Banded Goodmorning x 10
Strength/Skill
B: Front Squat (At a slow pace: 5-4-3-2-1+. Rest 2:00)
Front Squat
– Build to a 1RM (1+ = 3-4 singles above 90%)
– Beginner: 5 x 5, adding weight if form permits
Metcon Prep
C: Metcon (No Measure)
DB Power Clean + DB Thrusters:
– 3 x 2 + 2 warming up for the Metcon. Rest 90s.
– this should be done at a FAST pace to prepare the lungs for the Metcon.
Metcon
D: Freshman V2 (AMRAP - Rounds and Reps)
AMRAP 7:
7 DB Power Cleans (50, 35)
7 DB Thrusters (50, 35)
L3: (40, 30)
L2: (30, 20)
L1: (25, 15)
Extra Credit
E: Single Leg DB RDL w/ Support (4 x 6 ea. Rest 30s.)
https://www.youtube.com/watch?v=PcokL9gHgOA
* w/ support
*Between sets complete 15 Standing Banded Ab Pulldowns
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 24, 2019
Male Clients
1
Jason
McLeod
6:00 CrossFit Group Clase...
1 x 1 @ 400 lbs
Done on 6/25
2
Joel
Hartzler
1:00PM CrossFit Group Cla...
1 x 1 @ 345 lbs
Ties PR. But it was so hard I didn’t even try to go up
3
Brett
Smith
5:00PM CrossFit Group Cla...
1 x 1 @ 325 lbs
4
Daniel
Scullion
6:00 CrossFit Group Clase...
1 x 1 @ 295 lbs
5
Ryan
Fox
6:00 CrossFit Group Clase...
1 x 1 @ 275 lbs
I lost my squat 🤷🏼♂️
6
Dominic
Talanca
1:00PM CrossFit Group Cla...
1 x 1 @ 255 lbs
5 lb. PR
6
Shane
Higgins
5:00PM CrossFit Group Cla...
1 x 1 @ 255 lbs
7
Dan
Glauber
1:00PM CrossFit Group Cla...
1 x 1 @ 245 lbs
5x95, 4x135, 3x185, 2x225, 1x245(fail), 1x245
8
Alan
Brook
6:00 CrossFit Group Clase...
1 x 1 @ 240 lbs
👎 at 245
8
Bernie
Mowbray
6:00PM CrossFit Group Cla...
1 x 1 @ 240 lbs
(5) 115, (4)145, (3) 155, (2) 185, (1) 205, (1) 225, (1) 240
9
John
Pio
5:00PM CrossFit Group Cla...
1 x 1 @ 235 lbs
9
Phillip
Jacobs
5:00PM CrossFit Group Cla...
1 x 1 @ 235 lbs
10
Greg
Barber
6:00 CrossFit Group Clase...
1 x 1 @ 230 lbs
11
Kevin
Boyette
6:00PM CrossFit Group Cla...
1 x 1 @ 225 lbs
12
Daniel
McClanahan
6:00PM CrossFit Group Cla...
1 x 1 @ 205 lbs
12
Nathan
Graff
6:00 CrossFit Group Clase...
1 x 1 @ 205 lbs
12
Tevis
Blom
1:00PM CrossFit Group Cla...
1 x 1 @ 205 lbs
30lb pr, failed x2 @225
13
Charlie
Williams
6:00PM CrossFit Group Cla...
1 x 1 @ 195 lbs
13
Kevin
English
1:00PM CrossFit Group Cla...
1 x 1 @ 195 lbs
14
Paul
Ragan
5:00PM CrossFit Group Cla...
1 x 1 @ 190 lbs
shaky
15
Dan
English
1:00PM CrossFit Group Cla...
1 x 1 @ 185 lbs
16
Scott
Stalls
8:45 CrossFit Group Class...
1 x 1 @ 170 lbs
17
Mike
Hendy
8:45 CrossFit Group Class...
1 x 1 @ 155 lbs
Female Clients
1
Jill
Scullion
6:00 CrossFit Group Clase...
1 x 1 @ 205 lbs
2
Gretchen
Steed
1:00PM CrossFit Group Cla...
1 x 1 @ 195 lbs
Failed 205
3
Meg
Gemelli
1:00PM CrossFit Group Cla...
1 x 1 @ 175 lbs
Not today 🤷🏻♀️
4
Jamie
Troche
8:45 CrossFit Group Class...
1 x 1 @ 170 lbs
5
Stacy
Kapello-Fox
8:45 CrossFit Group Class...
1 x 1 @ 165 lbs
6
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 x 1 @ 160 lbs
7
Fraleane
Holt
6:00 CrossFit Group Clase...
1 x 1 @ 155 lbs
8
Christine
Abbata
6:00PM CrossFit Group Cla...
1 x 1 @ 145 lbs
Not PR
8
Courtney
Steele
6:00PM CrossFit Group Cla...
1 x 1 @ 145 lbs
Post competition
8
Olessia
Roth
5:00PM CrossFit Group Cla...
1 x 1 @ 145 lbs
8
Shelby
Morge
1:00PM CrossFit Group Cla...
1 x 1 @ 145 lbs
9
Anna
Zarn
6:00PM CrossFit Group Cla...
1 x 1 @ 135 lbs
9
Christine
Cadwallader
8:45 CrossFit Group Class...
1 x 1 @ 135 lbs
9
Lindsey
Gerkens
8:45 CrossFit Group Class...
1 x 1 @ 135 lbs
9
Rebecca
McHenry
1:00PM CrossFit Group Cla...
1 x 1 @ 135 lbs
10
Rachel
Hatfield
1:00PM CrossFit Group Cla...
1 x 1 @ 130 lbs
11
Liz
Higgins
5:00PM CrossFit Group Cla...
1 x 1 @ 125 lbs
11
Monica
Jacobs
8:45 CrossFit Group Class...
1 x 1 @ 125 lbs
65,75,85,95,105,115,120,125
12
Abbey
McClanahan
5:00PM CrossFit Group Cla...
1 x 1 @ 120 lbs
13
Mary
Kay McLeod
1:00PM CrossFit Group Cla...
1 x 1 @ 115 lbs
14
Beth
Grace
CrossFit: 7:00 AM
1 x 1 @ 110 lbs
15
Grace
Jacobs
8:45 CrossFit Group Class...
1 x 1 @ 105 lbs
I’m tired
15
Karla
Fierimonte
1:00PM CrossFit Group Cla...
1 x 1 @ 105 lbs
15
Pam
Stalls
1:00PM CrossFit Group Cla...
1 x 1 @ 105 lbs
16
Blair
Williams
6:00 CrossFit Group Clase...
1 x 1 @ 100 lbs
17
Katie
Ragan
1:00PM CrossFit Group Cla...
1 x 1 @ 95 lbs
Failed at 100
18
Hannah
Grace
8:45 CrossFit Group Class...
1 x 1 @ 75 lbs
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