Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Master Splinter - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:30PM Open Gym
3:30 PM Crossfit
4:30 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):
18 (8/10)
Workout
Master Splinter
Before you start this workout, make a decision: do you want to go unbroken on thrusters and recover on the run? Or, push the run and break the thrusters a little? Either way, the idea is to choose a breakup strategy that works well for you, while the burpee box jumps are there to just fatigue you. Best way to offset that fatigue is to find a comfortable pace, then push either the run or thrusters. Regardless we're looking at a 12-15 minute workout, which is going to be absolutely fantastic.
Metcon
Fitness
F: Metcon (Time)
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (75/55)
Open & Performance
OP: Metcon (Time)
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 16, 2019
Male Clients
1
Matthew
Houde
5:00 AM CrossFit
12:58
2
Javier
Gomez
5:00 AM CrossFit
15:02
3
Dan
Meyer
5:30 PM CrossFit
19:46
4
Travis
Fagerness
5:00 AM CrossFit
17:59
65lb thruster
5
Jaidan
Curfman-Levy
4:30 PM CrossFit
18:16
10 Thrusters
6
Eric
Levy
4:30 PM CrossFit
18:42
65lbs
7
Ty
Buetow
5:00 AM CrossFit
21:30
8
Salvador
Gomez
3:30 PM Crossfit
0:00
Female Clients
1
Erin
Johnson
5:00 AM CrossFit
16:17
2
Anastacia
Wagner
5:30 PM CrossFit
17:54
3
Fatemma
Soto-Herrera
4:30 PM CrossFit
19:20
35lbs
4
Robin
Newell
6:30 PM Crossfit
16:09
5
Heather
Shepherd
3:30 PM Crossfit
16:30
6 burpees, 200m run, 35#front squat
6
Irish
Coussens
3:30 PM Crossfit
18:13
Step up - SORE!!!
7
Nadia
Nunez
8:00 AM CrossFit
19:50
2 blue plates; 35lbs
8
Lorrinda
Sturgeon
4:30 PM CrossFit
20:20
400/200/400 35# thrusters burpee box step ups
9
Heather
Todd
3:30 PM Crossfit
21:00
10
Courtney
Randall
5:30 PM CrossFit
22:03
step ups, 45 lb thruster
Loading...
Powered By Wodify