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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
10/2/19 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
42 (28/14)
Workout
10/2/19
Metcon
Metcon (Time)
ADV RX
For Time:
5 Rope Climbs
Rest 1 Minute
5 Rope Climbs
RX
10 Stict Pull-ups
Rest 1 Minute
10 Strict Pull-ups
Fitness
10 kipping Pull-ups
Rest 1 Minute
10 kipping Pull-ups
Other options:
Pick a band you struggle with or Ring Rows
Metcon
Metcon (Time)
Four Person Team
5 Rounds:
200m Run Together
60/40 Cal Bike
60 Kipping HSPU
Run together but then Partner A can start on HSPU as soon as Partner B finishes their Cal on the bike. Partner B can start as soon as Partner C finishes and Partner C goes as soon D finishes bike and partner D goes as soon as they can.
Scaled for HSPU is 75/55 Push-press
Optional Extra Strength Work
Metcon (3 Rounds for time)
On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster
Barbell: 50% of 1RM Clean and Jerk
Notes:
Cycling 45 reps per round on the barbell in today's capacity builder
Each round flows as follows:
7 Back Squats
7 Push Jerks
7 Thrusters
5 Back Squats
5 Push Jerks
5 Thrusters
3 Back Squats
3 Push Jerks
3 Thrusters
While the prescribed loading is 50% of your 1RM clean and jerk, the stimulus we're aiming for is roughly 2 minutes on and 1 minute off
Adjust your percentage or the reps as needed to complete each round in the 2 minute area
Rounds begin on the 0:00 - 3:00 - 6:00
The bar will come from the floor, not out of the rack
Each round is for time. Click RX if you are able to do 50%
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 02, 2019
Male Clients
1
Colby
Wollak
6:30 PM CrossFit
2:08
31 s and 37s
2
Derrick
Ledford
8:30AM CrossFit Class
2:33
:41, 1:41, 2:33
3
Private
5:30 AM CrossFit
3:23
4
Dane
Sonnenberg
4:00 PM CrossFit
3:48
1:15
5
Jeff
Peck
6:30 PM CrossFit
6:22
6
Lee
Blackwelder
5:30 PM CrossFit
1:37
7
Ryan
Snitker
4:00 PM CrossFit
1:44
8
Jason
Leach
12:00 PM CrossFit
1:59
9
Brad
Topper
5:30 PM CrossFit
2:02
10
Brent
Miller
8:30AM CrossFit Class
2:08
10
Eric
Olinger
6:30 PM CrossFit
2:08
11
Mike
Alfred
5:30 AM CrossFit
2:12
12
Todd
Mehrmann
4:00 PM CrossFit
2:29
13
Derek
Halford
6:30 AM CrossFit
2:59
14
Jumpin Jack
Schneider
4:00 PM CrossFit
3:51
15
Jim
Tuttle
6:30 AM CrossFit
4:20
15
Rj
Colichio
9:30 AM CrossFit
4:20
16
Bob
Swadley
8:30AM CrossFit Class
1:53
Kipping PU
17
Noah
Pinto
4:00 PM CrossFit
1:54
Strict pull-ups
18
Joey
Hager
4:00 PM CrossFit
2:25
19
Stephen
Kent
5:30 AM CrossFit
2:34
gband
20
Paul
Rafferty
5:30 AM CrossFit
2:45
blue
21
Hap
Clayton
8:30AM CrossFit Class
3:07
did 5 rope climbs then 10 strict pu
22
Aron
Gibson
4:00 PM CrossFit
3:40
rr
23
DREW
COLLINS
5:30 PM CrossFit
4:10
Purple band PU
24
Jay
Parkhurst
5:30 PM CrossFit
5:13
2 Rope Climbs & KPU
25
Daniel
Leatherman
5:30 AM CrossFit
0:00
5 sets of 4, pullups
25
Patrick
Dollak
9:30 AM CrossFit
0:00
ring row Time of 2:07
Female Clients
1
Cambell
Vander Haar
4:00 PM CrossFit
4:01
2
Myra
Harmon
4:00 PM CrossFit
4:24
3
Hillary
Ledford
9:30 AM CrossFit
4:38
4
stevi
harmon
4:00 PM CrossFit
4:59
5
Cambell
Vander Haar
12:00 PM CrossFit
2:37
6
Jennifer
Taylor
8:30AM CrossFit Class
1:50
Kipping PU's
7
Jennifer
Pridmore
5:30 PM CrossFit
2:04
banded PU, purple
8
Jennifer
Eckard
9:30 AM CrossFit
3:08
Green band
9
Kiersten
Palmer
9:30 AM CrossFit
3:10
Green band
10
Cindy
Mustian
8:30AM CrossFit Class
3:13
Banded pullups
11
Miranda
Morales
8:30AM CrossFit Class
3:16
5 rope climbs
12
Katie
Tuttle
4:00 PM CrossFit
4:10
4 strict, 6 kipping pus each round
13
Amy
Clinton
9:30 AM CrossFit
4:38
Green band
14
Teeter
Miller
5:30 PM CrossFit
0:00
5 rope climbs, 5 strict
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