Public Whiteboard

Components

Clean

Metcon

Settings

Workout

Tuesday, January 25th 2022

A. General
1 min row/bike/ski/run @easy
5 Inchworms
45 sec row/bike/ski/run @mod
7 mini band wall slides
30 sec row/bike/ski/run @hard
10/10 single arm Russian KB swings

B. Mobility
Rotating Iron Cross
10 reps + 2 Sec pause
https://youtu.be/7T9Xo5cYuP0

C. Clean drills
3 sets
3 tall box jumps
3 slow motion clean high pulls
3 hang clean high pulls @ above knees
3 hang clean high pulls @ below knees

Weightlifting

A: Clean (4 x 1+1)

Clean

4 Sets
1 Hang Clean @ above knees
1 Hang clean @ below knees
Rest 2 mins between sets

Ascend to a heavy but technically sound weight.

Score: Time
TC: 15mins

Scaling options
Beginner
You can have both reps done above the knees

Intermediate
As written

COMP
Work up to a heavy 3 position power clean, RPE 8/10
- 3 Positions Power Clean = Floor-Low high-hang

Metcon

B: Metcon (Time)

5 rounds for time
15 Pull Ups
12 Deadlifts 155/105lbs

Kg: 70/50
Score: Time
TC: 12 mins

Scaling options
Beginner
12 Ring/Body Rows
12 Deadlift @mod

Intermediate
10-15 Pull Ups
15 Deadlift @135/95 lbs

COMP
As written

Extra Accessory

Metcon (No Measure)

2 x 12 Bent over lateral raise
2 x 12 Trap-3 raise
2 x 12 Banded Pulldown

Rest 60 seconds between each movement.

Goal: Upper back prehab

-This should not be heavy or challenging, make sure your reps are for quality and not exhaustion. This is a deload week.

Whiteboard:

Tuesday, January 25, 2022

Male Clients

Chris
Barnes

5:30 PM CrossFit

4 x 3 @ 205 lbs

First set at 185, 3 sets at 205