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Components
Sumo Deadlift Against ...
Seated Dynamic Box Jumps
Karen
Prone Banded Hamstrin ...
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
Karen - 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):
25 (12/13)
Workout
Karen
- Strength: Final week of speed sumo deadlifts. All sets should be fast and execute with perfect technique. All sets of jumps should be explosive and challenging but there should be zero risk of failure. - Metcon: Benchmark workout "Karen". Try to beat your previous time if you have one. Have a plan before starting on how to partition sets.
Warm-up
A:
3 Rounds of:
10 X-Band Walks Left
10 Banded Goodmornings
10 X-Band Walks Right
*10 seconds of softball or lax ball in each glute.
Then grab barbells and complete:
7 Sumo Stance RDLs
7 Front Rack Reverse Lunges
10 Dynamic Pigeon Poses each side
*Add light weight to bar
5 Sumo Deadlifts
*Add band to the bar
4 Sumo Deadlifts
*Add light weight to bar
3 Sumo Deadlifts
Then,
Review Seated Dynamic Box Jumps
Strength/Skill
B: Sumo Deadlift Against bands (3/6 x 3 @60%, every 60s.)
- reset on each rep
- Based off of 1RM Sumo Deadlift (no band)
C: Seated Dynamic Box Jumps (8 x 3, every 60s.)
https://www.youtube.com/watch?v=EPEb6nMEaGg
- wear a weighted vest if possible
Metcon
D: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
L2: (14, 10)
L1: (10, 8) (100 Wallballs)
11:00 Cap
Extra Credit
E: Prone Banded Hamstrings Curls (4 x 30. Rest 60s.)
https://www.youtube.com/watch?v=2bZL3AyJYo4
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 25, 2019
Male Clients
1
Dominic
Talanca
1:00PM CrossFit Group Cla...
6 x 3 @ 245 lbs
Black Band
2
Greg
Barber
6:00 CrossFit Group Clase...
6 x 3 @ 225 lbs
red band
3
Kevin
English
1:00PM CrossFit Group Cla...
6 x 3 @ 215 lbs
3
Ryan
Fox
1:00PM CrossFit Group Cla...
6 x 3 @ 215 lbs
3
Scott
Shapiro
1:00PM CrossFit Group Cla...
6 x 3 @ 215 lbs
4
Adam
Zazzali
6:00 CrossFit Group Clase...
6 x 3 @ 205 lbs
4
Joseph
McHenry
5:00PM CrossFit Group Cla...
6 x 3 @ 205 lbs
5
Brian
Rogers
5:00PM CrossFit Group Cla...
6 x 3 @ 185 lbs
purple band
5
Chris
Davis
5:00PM CrossFit Group Cla...
6 x 3 @ 185 lbs
5
Daniel
McClanahan
6:00PM CrossFit Group Cla...
6 x 3 @ 185 lbs
6
Christian
Bolz
1:00PM CrossFit Group Cla...
6 x 3 @ 145 lbs
7
Scott
Hampton
8:45 CrossFit Group Class...
6 x 3 @ 135 lbs
Female Clients
1
Jade
Knutson Day
6:00 CrossFit Group Clase...
6 x 3 @ 193 lbs
Purple
2
Meg
Gemelli
1:00PM CrossFit Group Cla...
6 x 3 @ 185 lbs
Purple
3
Shelby
Morge
6:00PM CrossFit Group Cla...
6 x 3 @ 175 lbs
Purple band
4
Amanda
Wickman
5:00PM CrossFit Group Cla...
6 x 3 @ 155 lbs
4
Courtney
Steele
6:00 CrossFit Group Clase...
6 x 3 @ 155 lbs
58%- back not feeling it
4
Heather
Metzler
8:45 CrossFit Group Class...
6 x 3 @ 155 lbs
purple
5
Fraleane
Holt
6:00 CrossFit Group Clase...
6 x 3 @ 135 lbs
58% of deadlift - green
5
Jennifer
Sullivan
8:45 CrossFit Group Class...
6 x 3 @ 135 lbs
Green band
6
Monica
Jacobs
CrossFit: 7:00 AM
6 x 3 @ 120 lbs
Red band
7
Brooke
Scacheri
CrossFit: 7:00 AM
6 x 3 @ 115 lbs
7
Debbie
Bolz
1:00PM CrossFit Group Cla...
6 x 3 @ 115 lbs
7
Eryn
Davis
5:00PM CrossFit Group Cla...
6 x 3 @ 115 lbs
Green band
8
Abbey
McClanahan
5:00PM CrossFit Group Cla...
6 x 3 @ 105 lbs
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