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Components
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
Back to school, back to school, to prove to Daddy that I'm not a fool! - Crossfit North Cloud
Class
(All)
5:15AM CrossFit
6:15AM CrossFit
5:15PM CrossFit
6:15PM CrossFit
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (10/18)
Workout
Back to school, back to school, to prove to Daddy that I'm not a fool!
Warm-up
Crossover Symmetry Activation
Then...
5 minute bike (start easy and increase intensity each minute)
Then...
2 Rounds:
10 Banded Air Squats
10 alternating DB clean and jerks (light/moderate)
5 step-ups (each side)
10 Single DB Suitcase deadlift (light/moderate) (each side)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP:
50 Dumbbell Snatches (50/35)
50 Push Ups
50 Wallballs (20/14)
50 Push Ups
50 Dumbbell Snatches (50/35)
TARGET SCORE
Target Rounds: 1+
STIMULUS
This is an "Openish" style workout where we want you to move with a purpose and make calculated rest to ensure you are able to finish 1 round.
WORKOUT STRATEGY & FLOW
Dumbbell snatch: use a weight light enough where you could hit 20+ reps without stopping. Switching in the air is ideal but not necessary if you keep moving.
Push Ups: These should be broken up early to avoid burning out and you should rest on knees to prevent additional time under tension on arms.
Quick small sets or descending rep schemes always help for longevity and good pacing.
On Wallballs, push for larger sets. Make some time up here to give yourself time on the second set of Pushups.
In order to finish 1 round you need to finish each movement under 3:00. This is a great way to keep on track and have a goal for each movement!
Accessory Work
Metcon (No Measure)
3 Rounds
45 sec side plank (each side)
20 Flutter Kicks
20 v-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 19, 2020
Male Clients
1
Garett
Hood
6:15PM CrossFit
1 + 50
2
Chris
Mondero
Remote Athlete
1 + 26
3
Brad
Robert
6:15AM CrossFit
1 + 20
4
PJ
Kearn
6:15PM CrossFit
1 + 7
5
Joshua
Meyer
6:15AM CrossFit
0 + 204
6
Luke
Lister
5:15AM CrossFit
1 + 0
40 lb
7
Justin
Ferrell
5:15AM CrossFit
0 + 235
8
Chuck
Lambertz
6:15AM CrossFit
0 + 230
rx weights but banded pu
8
Jay
Lowell
5:15PM CrossFit
0 + 230
#35 14# WB 10'TGT
9
Easton
Swihart
5:15PM CrossFit
0 + 214
Female Clients
1
Cierra
Mondero
Remote Athlete
1 + 10
Pushups 😓
2
Stephanie
Shuler
6:15PM CrossFit
0 + 203
3
Mallory
Robert
5:15AM CrossFit
0 + 202
4
Kim
LeSage
Remote Athlete
0 + 184
Pushups took f.o.r.e.v.e.r.
5
Joni
Wahlmeier
6:15AM CrossFit
1 + 108
25#, box pu, 10# wb
6
Private
5:15PM CrossFit
1 + 67
7
Cynthia
Atwell
5:15AM CrossFit
1 + 36
#15, band pu, #6wb
8
Alisha
Sipe
5:15AM CrossFit
1 + 25
#20db, blk band pu, #10wb
9
Jill
Krier
6:15PM CrossFit
1 + 20
#20, #10, banded pu
10
Teggan
Workman
5:15PM CrossFit
1 + 12
11
Kayla
Garst
6:15PM CrossFit
1 + 10
3red pushups
12
Jenny
Bauer
6:15PM CrossFit
1 + 7
15#; 10# bands
13
Tina
Haist
6:15PM CrossFit
1 + 0
#20; black and blue band
14
Pat
LeDuc
5:15PM CrossFit
0 + 249
10#
15
Leah
Loring
6:15PM CrossFit
0 + 246
lots of mods
16
Amber
Lambertz
5:15AM CrossFit
0 + 224
rx weight, banded pu
17
Candace
Lister
5:15AM CrossFit
0 + 206
20,red band for push ups
18
Private
6:15PM CrossFit
0 + 199
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