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Components
Front Rack Box Squat
Metcon
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 11 - 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):
32 (13/19)
Workout
Oct 11
Warm-up
A:
8 Minutes of Box Programming Dynamic Warm-up
BP Dynamic Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Then,
5 Minutes of Front Box Squat Review with an empty barbell
Strength/Skill
B: Front Rack Box Squat (EMOM 6: 3 @70%, every 60s.)
Metcon Prep
C: Metcon (No Measure)
Metcon Warm-up
3 Rounds AT GAME SPEED:
3 Russian Swings + 3 American Swings
4 (AFAP) Burpees
Rest 60s-90s.
Metcon
D: Metcon (Time)
5 RFT:
12 KBS (53, 35)
12 Burpees
Rx+:(15 Reps per movement)
L3: (45, 30)
L2: (35, 25)
L1: (8 Reps per movement) (35, 25 Russian Swings)
8:00 Cap
Extra Credit
E: Metcon (No Measure)
5 Minutes of Parasympathetic Breathing
https://www.youtube.com/watch?v=7T7sW6yfSiQ
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 11, 2018
Male Clients
1
Joel
Hartzler
7:00 CrossFit Group Clase...
6 x 3 @ 225 lbs
2
Daniel
Scullion
6:00 CrossFit Group Clase...
6 x 3 @ 215 lbs
3
Kevin
Randel
6:00 CrossFit Group Clase...
6 x 3 @ 205 lbs
4
Dan
Glauber
6:00 CrossFit Group Clase...
6 x 3 @ 185 lbs
5
Dominic
Talanca
1:00PM CrossFit Group Cla...
6 x 3 @ 175 lbs
5
Scott
Shapiro
1:00PM CrossFit Group Cla...
6 x 3 @ 175 lbs
5
Stephen
Dees
1:00PM CrossFit Group Cla...
6 x 3 @ 175 lbs
6
Kevin
Boyette
5:00PM CrossFit Group Cla...
6 x 3 @ 165 lbs
6
Phillip
Jacobs
5:00PM CrossFit Group Cla...
6 x 3 @ 165 lbs
7
Kevin
English
5:00PM CrossFit Group Cla...
6 x 3 @ 155 lbs
8
Adam
Zazzali
6:00 CrossFit Group Clase...
6 x 3 @ 145 lbs
9
Brian
Rogers
7:00 CrossFit Group Clase...
6 x 3 @ 135 lbs
9
Paul
Ragan
6:00PM CrossFit Group Cla...
6 x 3 @ 135 lbs
Female Clients
1
Jade
Knutson Day
6:00 CrossFit Group Clase...
6 x 3 @ 145 lbs
2
Meg
Gemelli
1:00PM CrossFit Group Cla...
6 x 3 @ 130 lbs
2
Stephanie
Sumner
1:00PM CrossFit Group Cla...
6 x 3 @ 130 lbs
70%
3
Cherie
Borders
8:45 CrossFit Group Class...
6 x 3 @ 125 lbs
3
Gretchen
Steed
5:00PM CrossFit Group Cla...
6 x 3 @ 125 lbs
4
Amanda
Wickman
5:00PM CrossFit Group Cla...
6 x 3 @ 115 lbs
>70%
5
Heather
Metzler
8:45 CrossFit Group Class...
6 x 3 @ 110 lbs
5
Shelby
Morge
1:00PM CrossFit Group Cla...
6 x 3 @ 110 lbs
6
Private
8:45 CrossFit Group Class...
6 x 3 @ 105 lbs
7
Courtney
Steele
6:00PM CrossFit Group Cla...
6 x 3 @ 95 lbs
1 & a quarter squat
7
Debbie
Bolz
1:00PM CrossFit Group Cla...
6 x 3 @ 95 lbs
7
Jamie
Troche
6:00 CrossFit Group Clase...
6 x 3 @ 95 lbs
7
Lindsey
Gerkens
8:45 CrossFit Group Class...
6 x 3 @ 95 lbs
3@95, 3@100
8
Fraleane
Holt
6:00 CrossFit Group Clase...
6 x 3 @ 85 lbs
70% is 88
9
Monica
Jacobs
8:45 CrossFit Group Class...
6 x 3 @ 70 lbs
10
Brooke
Scacheri
8:45 CrossFit Group Class...
6 x 3 @ 65 lbs
10
Jennifer
Sullivan
8:45 CrossFit Group Class...
6 x 3 @ 65 lbs
10
Katie
Ragan
8:45 CrossFit Group Class...
6 x 3 @ 65 lbs
11
Christine
Abbata
5:00PM CrossFit Group Cla...
6 x 5 @ 55 lbs
Light due to low back
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