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Components
Metcon
Vader
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Vader - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:00 PM 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):
11 (3/8)
Workout
Vader
One word for ya: cadence. For almost all of these movements, the idea is to find a tempo and a breathing pace that allows for smoother movement and fluid transitions. Ideally, this workout is done unbroken. But if breaking slightly before muscular failure ensures longer-lasting muscular endurance, go with that. This is a benchmark workout, which means we will see this again. Don't try anything crazy, get as good of a score as you can, and do it well. Maybe try something different the next time it pops up. Breathe, relax, burpee. Easy.
Fitness
Metcon (Time)
3 Rounds:
24/17 Calorie Row
21 Wallballs (14/10)
18 Alternating Dumbbell Snatches (35/20)
15 Lateral Burpees over Rower
Open & Performance
Vader (Time)
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 21, 2018
Male Clients
1
Michael
Barnacastle
3:30 PM Crossfit
16:00
2
Erik
Enriquez
4:30 PM CrossFit
16:57
3
Devon
martinez
5:30 PM CrossFit
28:20
60 su
Female Clients
1
Tammy
Houde
8:00 AM CrossFit
16:56
2
Keri
Enriquez
4:30 PM CrossFit
17:17
3
Samantha
Vigil
8:00 AM CrossFit
17:26
25# db
4
Courtney
Randall
5:30 PM CrossFit
21:22
5
Linda
Feehs
9:00AM to 12:00 PM Open G...
26:26
6
Grace
Daniel
3:30 PM Crossfit
16:23
scaled
7
Abigail
Harris
8:00 AM CrossFit
18:56
10 lb wb 20 lb db snatch
8
Erin
Johnson
5:00 AM CrossFit
0:00
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