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Components
Front Rack Box Squat
Touch 'n Go Deadlift
Chuck Taylors
Double Leg Band Curls
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
Sept 24 - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
7:00 CrossFit Group Clases
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
4pm Varsity
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):
26 (11/15)
Workout
Sept 24
Back to full schedule from here on out!
Warm-up
A:
50-100 ft of:
Knee Hug + Lunge + Toe Point + Thoracic Rotation
Inch worms (half distance + jog the rest)
Butt Kickers
Broad Jumps
Jumping Jack Shuffle (both sides)
Carioca (both sides)
Then,
Get-up sprints
*Perform 3-4 sets of sprints
Strength/Skill
B: Front Rack Box Squat (2RM. Rest 2:00)
– Use a 13-15" Box.
– Beginner: 5 x 5, adding weight if form permits.
C: Touch 'n Go Deadlift (3 x 3. Rest 60s.)
https://www.youtube.com/watch?v=dPiSsLI3F2o&feature=youtu.be
– work up to Metcon weight.
Metcon
D: Chuck Taylors (AMRAP - Rounds and Reps)
AMRAP 8:
10 Deadlifts (225, 155)
10 Burpees
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
Extra Credit
E: Double Leg Band Curls (3 x 30-50. Rest 30s.)
https://www.youtube.com/watch?v=n-tYSFWwlLI
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 24, 2018
Male Clients
1
Joel
Brown
6:00 CrossFit Group Clase...
1 x 2 @ 305 lbs
2
Daniel
Scullion
6:00 CrossFit Group Clase...
1 x 2 @ 275 lbs
3
Stephen
Dees
1:00PM CrossFit Group Cla...
1 x 2 @ 245 lbs
4
Bradley
Farrell
6:00 CrossFit Group Clase...
1 x 2 @ 225 lbs
5
Dominic
Talanca
1:00PM CrossFit Group Cla...
1 x 2 @ 220 lbs
6
Alan
Brook
8:45 CrossFit Group Class...
1 x 2 @ 205 lbs
6
Brian
Rogers
6:00 CrossFit Group Clase...
1 x 2 @ 205 lbs
6
Dan
Glauber
6:00 CrossFit Group Clase...
1 x 2 @ 205 lbs
1x225 twice
6
Greg
Barber
6:00 CrossFit Group Clase...
1 x 2 @ 205 lbs
7
Phillip
Jacobs
6:00PM CrossFit Group Cla...
1 x 2 @ 185 lbs
8
Scott
Stalls
8:45 CrossFit Group Class...
1 x 2 @ 125 lbs
Not feeling well-cold
Female Clients
1
Jade
Knutson Day
6:00 CrossFit Group Clase...
1 x 2 @ 190 lbs
2
Eileen
Rogers
1:00PM CrossFit Group Cla...
1 x 2 @ 185 lbs
195x1
2
Kimberly
Grenier
6:00PM CrossFit Group Cla...
1 x 2 @ 185 lbs
3
Stephanie
Sumner
6:00 CrossFit Group Clase...
1 x 2 @ 165 lbs
build up
4
Gretchen
Steed
5:00PM CrossFit Group Cla...
1 x 2 @ 160 lbs
5
Andrea
Wilson
6:00 CrossFit Group Clase...
1 x 2 @ 155 lbs
1@165
6
Alyssa
Graham
6:00 CrossFit Group Clase...
1 x 2 @ 135 lbs
1 at 155#
6
Rachel
Rakes
5:00PM CrossFit Group Cla...
1 x 2 @ 135 lbs
Light and easy
7
Amanda
Wickman
5:00PM CrossFit Group Cla...
1 x 2 @ 125 lbs
96%
7
Courtney
Steele
7:00 CrossFit Group Clase...
1 x 2 @ 125 lbs
86%
7
Debbie
Bolz
1:00PM CrossFit Group Cla...
1 x 2 @ 125 lbs
8
Amber
Barber
7:00 CrossFit Group Clase...
1 x 2 @ 105 lbs
9
Anna
Zarn
8:45 CrossFit Group Class...
1 x 2 @ 100 lbs
9
Christina
Dees
7:00 CrossFit Group Clase...
1 x 2 @ 100 lbs
9
Monica
Jacobs
8:45 CrossFit Group Class...
1 x 2 @ 100 lbs
65, 75, 85, 95, 100
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