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Components
Metcon
Cooper Test
Elbow out Tricep Exte ...
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
Oct 9 - 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
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):
16 (5/11)
Workout
Oct 9
Warm-up
A:
Run 400 Meters,
Then,7 Minutes of Pose Running Drills,
Then Run 400 meters again trying to apply the pose running mechanics.
+
Review Strength Work x 5 minutes.
Strength/Skill
B: Metcon (Weight)
Pull-up Training Week 1:
4 Rounds of:
8-10 Supinated Grip Inverted Rows
25 Banded Pull-aparts
Rest 90s-2:00 between rounds.
Rx+: Perform 5 Rounds with 60s rest between rounds.
Metcon
C: Cooper Test (Distance)
12 Minutes Max Distance Run
*Score = total distance
Extra Credit
D: Elbow out Tricep Extensions (3 x 20. Rest 60s.)
https://www.youtube.com/watch?v=zBDEFX3nN5A&feature=youtu.be
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 09, 2018
Male Clients
1
Bradley
Farrell
1:00PM CrossFit Group Cla...
175 lbs
5 x 8 bw
2
Scott
Stalls
8:45 CrossFit Group Class...
160 lbs
3
Dominic
Talanca
5:00PM CrossFit Group Cla...
195 lbs
4x10
4
Kevin
English
5:00PM CrossFit Group Cla...
0 lbs
4x10 chest to bar
5
Brett
Keeler
8:45 CrossFit Group Class...
0 lbs
Female Clients
1
Heather
Metzler
8:45 CrossFit Group Class...
145 lbs
2
Courtney
Steele
6:00PM CrossFit Group Cla...
145 lbs
Bw, thin blue band.
2
Shelby
Morge
8:45 CrossFit Group Class...
145 lbs
3
Gretchen
Steed
1:00PM CrossFit Group Cla...
140 lbs
4
Meg
Gemelli
5:00PM CrossFit Group Cla...
138 lbs
5
Monica
Jacobs
8:45 CrossFit Group Class...
130 lbs
6
Christina
Dees
8:45 CrossFit Group Class...
116 lbs
7
Amanda
Wickman
1:00PM CrossFit Group Cla...
0 lbs
Bent knees
7
Christine
Abbata
7:00 CrossFit Group Clase...
0 lbs
4 rds
7
Jennifer
Sullivan
8:45 CrossFit Group Class...
0 lbs
7
Lisa
Pope
6:00PM CrossFit Group Cla...
0 lbs
4rounds
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