Show Workout in Full Screen
Auto Scroll Page
Components
Shoulder Press
Metcon
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
Workout
Corniglia - Fusion Training
Class
(All)
6:15 AM
8:15 AM
9:15 AM OPEN GYM
10:15 AM OPEN GYM
11:15 AM OPEN GYM
12:15 PM
1:30 PM OPEN GYM
2:30 PM OPEN GYM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (12/20)
Workout
Corniglia
It's Press Day! Again, we are deloading this week and giving our bodies the best shot at hitting a max next week so don't go beyond the prescribed percentages just because it's "too light"! Our workout calls for some running and massive hip flexion and extension. Because you only have 5 minute intervals to complete the work, the run should take you no more than 2:30. If in your first round you find that it does, consider scaling back to a 200m+100m to allow for more time to do the "inside" work. Knees-to-Elbows are arguably a more difficult version of T2B, but a very similar movement and as such will be treated similarly with regards to scaling. The Hip Extensions will be performed on the GHDs and will be a nice pairing with the closing of the hip found in the K2E. Enjoy!
A: Shoulder Press (Deload)
Shoulder Press
1x5 @ 40% of 90% 1RM
1x5 @ 50% of 90% 1RM
1x5 @ 60% of 90% 1RM
Rest 60-sec between sets
B: Metcon (4 Rounds for time)
Every 5 minutes for 20 minutes (4 Rounds)
400m Run
12 Knees-to-Elbows
12 Hip Extensions
Score is time per round
Mobility
KB Soleus Smash
Downward Dog Calf Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 24, 2019
Male Clients
1
Joseph
VanMeter
6:30 PM
1 x 5 @ 135 lbs
2
Kent
Rittschof
6:30 PM
1 x 5 @ 105 lbs
3
Roman
Joyce
6:30 PM
1 x 5 @ 100 lbs
3
Suketu
Patel
3:30 PM
1 x 5 @ 100 lbs
4
Justin
Brewer
4:30 PM
1 x 5 @ 95 lbs
5
Jay
Clarke
12:15 PM
1 x 5 @ 85 lbs
6
Jay
Tysinger
8:15 AM
1 x 5 @ 70 lbs
7
Chris
Little
6:30 PM
1 x 5 @ 65 lbs
7
Michael
Moore
2:30 PM OPEN GYM
1 x 5 @ 65 lbs
8
Nathan
Calderon
5:30 PM
1 x 5 @ 60 lbs
9
Chad
Asplund
6:15 AM
1 x 5 @ 55 lbs
10
maddox
vickery
6:15 AM
1 x 5 @ 40 lbs
Female Clients
1
Kacie
Lanier
4:30 PM
1 x 5 @ 73 lbs
2
Chelsea
Powell
3:30 PM
1 x 5 @ 65 lbs
2
Veronica
Cowart
5:30 PM
1 x 5 @ 65 lbs
3
Janetta
Alabi-Isama
4:30 PM
1 x 5 @ 63 lbs
4
Anna
McNair
6:30 PM
1 x 5 @ 55 lbs
4
Haley
O'Toole
12:15 PM
1 x 5 @ 55 lbs
(1) 1X5 @ 35 (2) 1X5 @ 45
4
Kristen
Freeman
12:15 PM
1 x 5 @ 55 lbs
5
Emily
Espinoza
12:15 PM
1 x 5 @ 48 lbs
5
Leah
Rush
3:30 PM
1 x 5 @ 48 lbs
6
Maggie
Edmonson
8:15 AM
1 x 5 @ 47 lbs
7
Amber
Hodges
3:30 PM
1 x 5 @ 45 lbs
7
Dawn
Branch
5:30 PM
1 x 5 @ 45 lbs
7
Laura
Treible
8:15 AM
1 x 5 @ 45 lbs
29, 35, 45
7
Shea
Brooks
12:15 PM
1 x 5 @ 45 lbs
8
Emma
Minick
8:15 AM
1 x 5 @ 43 lbs
8
Tracey
Perryman
4:30 PM
1 x 5 @ 43 lbs
9
Elena
McLendon
4:30 PM
1 x 5 @ 40 lbs
10
Janet
Lanier
3:30 PM
1 x 5 @ 37 lbs
1st rd: 25 lbs 2nd rd: 32 lbs
11
Christy
Marsh
4:30 PM
1 x 5 @ 25 lbs
12
Janet
Lanier
2:30 PM OPEN GYM
1 x 5 @ 0 lbs
programmed workout
Loading...
Powered By Wodify