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Components
Close Grip Bench Press
Metcon
Shoulder Circuit #2
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
Aug 9th - 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):
26 (10/16)
Workout
Aug 9th
- Strength: Today will be close grip bench press working up to a heavy single. Start with larger sets and work to singles as you increase in weight. Rest 2 minutes between heavy singles and make sure you have a spot as you increase in weight. Beginners will work to a moderately heavy set of 3 as form permits. - Metcon: Aim for 75% effort throughout this workout. Choose a lighter weight for the push press. The run will be a good opportunity to rest your grip as well as your pull-up technique. Focus on efficient breathing during the run.
Warm-up
A:
5 Minutes of:
10 Scorpions (5 each side)
5 Push up to Down Dog with 2 count pause in Down Dog
10 Table Rocks
*set up benches and grab a light band
Then,
5 Minutes of:
100 meter run
15 Banded Facepull-aparts
15 Banded Triceps Pushdowns
Strength/Skill
B: Close Grip Bench Press (5-4-3-2-1+. Rest 2:00)
https://www.youtube.com/watch?v=7aW0JEl3s44
- Build to a 1RM - 1+ = 3-4 singles above 90% i.e. 90% x 1, 95% x 1, 97% x 1, 101% x 1.
- Beginners: Build to a moderate set of 3 only adding weight if form permits.
C:
C2B Pull-up Prep: Review all scaling options and technique.
Metcon
D: Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
10 C2B Pull-ups
20 Push Press (95, 65)
200 Meter Run
L3: (Regular Pull-ups) (75, 55)
L2: (Band Assisted) (65, 45)
L1: (8 Ring Rows) (55, 35)
Extra Credit
E: Shoulder Circuit #2 (3 x 10-15 ea. Rest 60s)
https://www.youtube.com/watch?v=Us2o-vM5y8I
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 09, 2019
Male Clients
1
Albert
Steed
6:00 CrossFit Group Clase...
1 x 1 @ 275 lbs
2
John
Pio
5:00PM CrossFit Group Cla...
1 x 1 @ 235 lbs
2
Ryan
Fox
CrossFit: 7:00 AM
1 x 1 @ 235 lbs
2
Tevis
Blom
1:00PM CrossFit Group Cla...
1 x 1 @ 235 lbs
3
Dominic
Talanca
8:45 CrossFit Group Class...
1 x 1 @ 210 lbs
4
Dan
English
5:00PM CrossFit Group Cla...
1 x 1 @ 205 lbs
4
Daniel
Scullion
6:00 CrossFit Group Clase...
1 x 1 @ 205 lbs
5
Kevin
English
CrossFit: 7:00 AM
1 x 1 @ 190 lbs
Narrow grip PR, missed 200
6
Scott
Stalls
8:45 CrossFit Group Class...
1 x 1 @ 175 lbs
7
Phillip
Jacobs
8:45 CrossFit Group Class...
1 x 1 @ 165 lbs
Female Clients
1
Kimberly
Grenier
5:00PM CrossFit Group Cla...
1 x 1 @ 150 lbs
20 lb PR
2
Meg
Gemelli
1:00PM CrossFit Group Cla...
1 x 1 @ 135 lbs
3
Heather
Metzler
1:00PM CrossFit Group Cla...
1 x 1 @ 130 lbs
4
Christine
Cadwallader
8:45 CrossFit Group Class...
1 x 1 @ 120 lbs
5
Eryn
Davis
8:45 CrossFit Group Class...
1 x 1 @ 110 lbs
5
Jessica
Wold
5:00PM CrossFit Group Cla...
1 x 1 @ 110 lbs
6
Fraleane
Holt
6:00 CrossFit Group Clase...
1 x 1 @ 105 lbs
7
Christine
Abbata
5:00PM CrossFit Group Cla...
1 x 1 @ 100 lbs
7
Monica
Jacobs
8:45 CrossFit Group Class...
1 x 1 @ 100 lbs
failed at 105#
7
Rachel
Hatfield
1:00PM CrossFit Group Cla...
1 x 1 @ 100 lbs
8
Amanda
Wickman
5:00PM CrossFit Group Cla...
1 x 1 @ 90 lbs
Not today 🙅🏼♀️
8
Debbie
Bolz
1:00PM CrossFit Group Cla...
1 x 1 @ 90 lbs
9
Abbey
McClanahan
5:00PM CrossFit Group Cla...
1 x 1 @ 85 lbs
9
Anna
Zarn
1:00PM CrossFit Group Cla...
1 x 1 @ 85 lbs
Hands just inside knerling
10
Grace
Jacobs
8:45 CrossFit Group Class...
1 x 1 @ 75 lbs
11
Amanda
Partin
CrossFit: 7:00 AM
1 x 2 @ 65 lbs
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