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Components
Back 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. 24th - 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):
32 (14/18)
Workout
Oct. 24th
Warm-up
A:
Equipment needed for the warm-up:
- Foam Roller
- Light band
- Light KB
- Bench or box
3:00 - 5:00
Oscillatory foam roll adductors: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.
5:00 - 7:00
Rock back Adductor Stretch x 45s + 15s holding end range for each side
7:00 - 9:00
Bird Dogs: 3 x 5 ea.
9:00 - 11:00
Banded Glute Bridge: 3 x 5
11:00 - 13:00
Tempo Goblet Squat: 3 x 3-5 @3111
13:00 - 15:00
Twitchy Jumping Jack: 4 x 5. No rest
Seated Dynamic Vertical Jump: 4 x 1.
Strength/Skill
B: Back Squat (Build 2 HEAVY/perfect set of 3 over 8sets. Rest 2m)
Back Squat
- Roughly 90% of 1RM.
- Beginner - Moderate set of 4
2) Deadlift: Build to a Metcon Weight over the course of 3 sets.
Conditioning
C: Metcon (Time)
For time:
21-15-9
Deadlift (225, 155)
Bar Facing Burpees
L3: (185, 125)
L2: (155, 105)
L1: (135, 95) (Regular Burpees)
8:00 Time Cap
Accessory Work
D:
AFAP - 100 Banded Pull-throughs
Then,
3:00 of Parasympathetic Breathing
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 24, 2019
Male Clients
1
Joel
Hartzler
6:00 CrossFit Group Clase...
1 x 3 @ 365 lbs
2
Kevin
Randel
1:00PM CrossFit Group Cla...
1 x 3 @ 310 lbs
3
Michael
Becker
8:45 CrossFit Group Class...
1 x 3 @ 300 lbs
4
Dominic
Talanca
1:00PM CrossFit Group Cla...
1 x 3 @ 295 lbs
4
Ryan
Fox
1:00PM CrossFit Group Cla...
1 x 3 @ 295 lbs
4
Rob
Winkler
1:00PM CrossFit Group Cla...
1 x 2 @ 295 lbs
5
Jason
Wade
5:00PM CrossFit Group Cla...
1 x 3 @ 285 lbs
6
Stephen
Dees
1:00PM CrossFit Group Cla...
1 x 3 @ 265 lbs
7
Greg
Barber
6:00 CrossFit Group Clase...
1 x 2 @ 255 lbs
8
Adam
Zazzali
6:00 CrossFit Group Clase...
1 x 2 @ 245 lbs
9
Nathan
Graff
6:00 CrossFit Group Clase...
1 x 2 @ 225 lbs
10
Scott
Stalls
8:45 CrossFit Group Class...
1 x 3 @ 185 lbs
11
Christian
Bolz
1:00PM CrossFit Group Cla...
1 x 2 @ 145 lbs
12
Michael
Becker
8:45 CrossFit Group Class...
1 x 2 @ 0 lbs
Female Clients
1
Ali
Papi
8:45 CrossFit Group Class...
1 x 3 @ 235 lbs
1X3
1
Jade
Knutson Day
6:00 CrossFit Group Clase...
1 x 3 @ 235 lbs
w/ littles
2
Gretchen
Steed
1:00PM CrossFit Group Cla...
1 x 3 @ 225 lbs
3
Stacy
Kapello-Fox
8:45 CrossFit Group Class...
1 x 3 @ 200 lbs
4
April
Morvil
1:00PM CrossFit Group Cla...
1 x 3 @ 185 lbs
5
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 x 3 @ 175 lbs
6
Katie
Gamby
6:00 CrossFit Group Clase...
1 x 3 @ 165 lbs
6
Heather
Metzler
8:45 CrossFit Group Class...
1 x 2 @ 165 lbs
light day
7
Shelby
Morge
1:00PM CrossFit Group Cla...
1 x 3 @ 160 lbs
8
Amanda
Wickman
5:00PM CrossFit Group Cla...
1 x 3 @ 145 lbs
8
Christine
Cadwallader
8:45 CrossFit Group Class...
1 x 3 @ 145 lbs
8
Debbie
Bolz
1:00PM CrossFit Group Cla...
1 x 2 @ 145 lbs
8
Susan
Westberry
1:00PM CrossFit Group Cla...
1 x 2 @ 145 lbs
85, 105, 115, 120, 125, 135, 140,145
9
Katy
Fountain
1:00PM CrossFit Group Cla...
1 x 3 @ 140 lbs
10
Jessica
Wold
8:45 CrossFit Group Class...
1 x 3 @ 135 lbs
11
Monica
Jacobs
8:45 CrossFit Group Class...
1 x 2 @ 120 lbs
55,65,75,85,95,105,115,120
12
Karla
Fierimonte
8:45 CrossFit Group Class...
1 x 3 @ 95 lbs
13
Private
6:00 CrossFit Group Clase...
1 x 2 @ 0 lbs
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