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Components
Box Jumps
Deadlift
Hanging Leg raises
Bike
90 Second Rest
Metcon
Metcon
Settings
Location
(All)
CrossFit Juke Joint
Program
CrossFit
OPEN GYM
Date
Workout
Tuesday, 9/29/20 - CrossFit Juke Joint
Class
(All)
CrossFit: 5:00 AM
CrossFit:: 6:00AM
CrossFit: 8:00 AM
CrossFit: 9:00 AM
CrossFit 4:15PM
CrossFit 5:15PM
CrossFit: 6:15 PM
HOME BODY BUILD BOOTCAMP
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (3/3)
Workout
Tuesday, 9/29/20
Box WOD
Weightlifting
(30min)
4Horsemen Wave1 Week2
Deadlift MEDIUM
3 Supersets of 1,2,3,4, and 5
1: Box Jumps (3x12 Tall Box Jump 20/16")
https://youtu.be/5_ABYEP7Bqw
2: Deadlift (75%x(7+)/70%x(9+)/65%x(11+))
Deadlift
3: Hanging Leg raises (3x10)
https://youtu.be/KBLz0IkKAX0
4: Bike (15/12cal Bike)
5: 90 Second Rest (3x90sec rest)
Metcon
A: Metcon (AMRAP - Rounds and Reps)
4 Rounds of 2 minutes work/1minute rest
5 SB GTS 150/100
10 SB Bear hug Walking Lunges 150/100
HOME WOD
a: Metcon (Time)
"Living Room Mash 25"
10 Rounds for Time
25 Burpees
12 Squats*
8 Sit-Ups
4 Push-Ups
*Pick load & object, e.g. Sandbag, Dumbbell, Kettlebell, or water bottle.
b: Metcon (No Measure)
"Durante CORE 1/2"
NFT
3 rounds of
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
https://youtu.be/xlHyy7LM4fM
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 29, 2020
Male Clients
1
Brian
Bunk
CrossFit:: 6:00AM
3 x 12 @ 1 lbs
1
Sung
Hong
CrossFit: 5:00 AM
3 x 12 @ 1 lbs
2
Shane
O'Neill
CrossFit: 5:00 AM
3 x 12 @ 0 lbs
Female Clients
1
Alana
Witulski
CrossFit: 5:00 AM
3 x 12 @ 20 lbs
2
Tia-Clair
II Ward
CrossFit 5:15PM
3 x 12 @ 1 lbs
3
Hannah
Archuleta
CrossFit: 5:00 AM
3 x 12 @ 0 lbs
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