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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Trivium Nutrition
Yoga
Date
Workout
CF - 10/07/20 - CrossFit Trivium
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00am CrossFit
11:30 AM CrossFit
12:30 PM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (10/10)
Workout
CF - 10/07/20
A:
Dynamic warm up
25’ segments
High knees
Butt kicks
Elbow to instep
Lateral shuffle ( 25’ each direction )
Walking straight leg kick
Inch worm
x2
B: Metcon (No Measure)
Accessory / load/reload
6x :20 / :10 squat jumps ( focus on loading/reloading mechanics )
6x:10 / :20 split squat jumps; rest :30 btw sets
C: Metcon (Time)
3 rounds for time:
20 deadlift 155/105
20 wall ball 30/20
Rest 2:00
D: Metcon (Time)
5 rounds for time:
200’ shuttle run ( 25’ x 8 )
7-10 hspu
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 07, 2020
Male Clients
1
Sena
Agbeko
5:00 PM CrossFit
2:57
2
Nate
Dodd
5:00 PM CrossFit
2:58
Sena still the champ🔥💪🏼
3
Brandon
Zajac
4:00 PM CrossFit
3:37
1:11 / 1:09 / 1:17 Rest not included
4
Travis
Shore
6:00 PM CrossFit
4:04
5
Henry (Nick)
Nickells
6:00 PM CrossFit
4:50
6
Flynt
Foster
6:00 AM CrossFit
5:30
7
Tyler
Parker
5:00 AM CrossFit
5:40
8
Kevin
Kraft
4:00 PM CrossFit
7:11
9
Luke
Wylie
7:00am CrossFit
10:03
10
Tom
Daniel
6:00 AM CrossFit
7:26
155lb DL + 20lb wall ball
Female Clients
1
Ryan
Elizabeth ...
4:00 PM CrossFit
4:47
Working time; 8:47 total time
2
Christina
Chandler
6:00 AM CrossFit
4:54
3
Kat
Brosnan
6:00 PM CrossFit
5:36
4
Laura Lynn
Williams
12:30 PM CrossFit
7:32
5
Destinee
Johnson
7:00am CrossFit
11:28
6
Shannon
Lyczkowski
6:00 PM CrossFit
4:08
85lb dl, 10 lb wb
7
Jessica
Dodd
5:00 PM CrossFit
4:57
105; 14
8
Amy
Rahn
5:00 PM CrossFit
4:58
9
Lauren
McKnight
6:00 AM CrossFit
5:47
14lb
10
Laura
Kim
4:00 PM CrossFit
7:59
14lbs
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