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Components
Bench Press
Tricep Rollback Exten ...
Settings
Location
(All)
CrossFit Carolina Beach
Program
5/3/1
CrossFit
Elite Performance Nutrition
Flex
Next Step Nutrition
Specialty- Athlete
Varsity
Yoga
Zero Guilt Health & Wellness
Date
Workout
Quality is Strength - CrossFit Carolina Beach
Class
(All)
6:00 CrossFit Group Clases
CrossFit: 7:00 AM
8:45 CrossFit Group Classes
1:00PM CrossFit Group Clases
5:00PM CrossFit Group Clases
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (15/13)
Workout
Quality is Strength
– Strength: Take 8-10 singles and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan in place before starting for how you’re going to beat your old number. – Metcon: The purpose of today is to focus on quality of movement for each interval. You should have at least 20s of rest after each set.
Warm-up
A:
2 Rounds of 20s Work/10s Rest of:
1a) Abmat Sit-ups
1b) Alt. Box Step-ups
1c) Banded Triceps Pushdowns
1d) Banded Pull-aparts
*Move through all 4 movements for a total 2 rounds each
Then,
Remaining time warm-up/review the Bench Press
Strength/Skill
B: Bench Press (5-4-3-2-1+. Rest 2:00– Build to a 1RM (1+ = 3-4 si)
Bench Press
– Build to a 1RM (1+ = 3-4 singles above 90%)
– Beginner: Bench Press: 5 x 5, adding weight if form permits.
Metcon
C: Metcon (No Measure)
EMOM 20:
Minute 1: 15 Hollow Rocks
Minute 2: 12 Ring Rows
Minute 3: 10 Box Jumps w. step down (24, 20)
Minute 4: 100 Ft. Bear Crawl
L2: (20, 15)
L1: (Abmat Sit-ups) (20, 15 Step-ups) (50 ft. Bear Crawl)
Extra Credit
D: Tricep Rollback Extensions (4 x 15. Rest 60s. )
https://www.youtube.com/watch?v=heL5eKVPABM
– same weight as last week.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 28, 2019
Male Clients
1
Joel
Brown
1:00PM CrossFit Group Cla...
1 x 1 @ 345 lbs
missed 365
2
Greg
Barber
6:00 CrossFit Group Clase...
1 x 1 @ 255 lbs
3
Brett
Smith
5:00PM CrossFit Group Cla...
1 x 1 @ 245 lbs
3
Dan
Ashworth
6:00 CrossFit Group Clase...
1 x 1 @ 245 lbs
4
John
Pio
5:00PM CrossFit Group Cla...
1 x 1 @ 235 lbs
4
Ryan
Fox
5:00PM CrossFit Group Cla...
1 x 1 @ 235 lbs
4
Tevis
Blom
1:00PM CrossFit Group Cla...
1 x 1 @ 235 lbs
10# pr, failed at 245
5
Dominic
Talanca
1:00PM CrossFit Group Cla...
1 x 1 @ 205 lbs
5
Nathan
Graff
6:00 CrossFit Group Clase...
1 x 1 @ 205 lbs
6
Dan
English
5:00PM CrossFit Group Cla...
1 x 1 @ 195 lbs
Felt good.
7
Shane
Higgins
8:45 CrossFit Group Class...
1 x 1 @ 185 lbs
8
Phillip
Jacobs
5:00PM CrossFit Group Cla...
1 x 1 @ 175 lbs
9
Kevin
English
1:00PM CrossFit Group Cla...
5 x 5 @ 155 lbs
Tweaked back
10
Paul
Ragan
1:00PM CrossFit Group Cla...
4 x 5 @ 135 lbs
11
Scott
Stalls
8:45 CrossFit Group Class...
1 x 1 @ 125 lbs
soar shoulder
Female Clients
1
Shelby
Morge
5:00PM CrossFit Group Cla...
1 x 1 @ 130 lbs
2
Jamie
Troche
8:45 CrossFit Group Class...
1 x 1 @ 125 lbs
3
Christine
Cadwallader
8:45 CrossFit Group Class...
1 x 1 @ 120 lbs
4
Jennifer
Sullivan
8:45 CrossFit Group Class...
1 x 1 @ 110 lbs
5
Brooke
Scacheri
8:45 CrossFit Group Class...
1 x 1 @ 105 lbs
5
Christine
Abbata
1:00PM CrossFit Group Cla...
1 x 1 @ 105 lbs
91%; failed higher wt
5
Fraleane
Holt
6:00 CrossFit Group Clase...
1 x 1 @ 105 lbs
Failed at 110-
5
Rachel
Hatfield
8:45 CrossFit Group Class...
1 x 1 @ 105 lbs
6
Debbie
Bolz
1:00PM CrossFit Group Cla...
1 x 1 @ 100 lbs
7
Diane
Hodapp
CrossFit: 7:00 AM
1 x 1 @ 95 lbs
8
Katie
Ragan
1:00PM CrossFit Group Cla...
1 x 1 @ 90 lbs
Barely...
9
Liz
Higgins
8:45 CrossFit Group Class...
1 x 1 @ 85 lbs
10
Pam
Stalls
CrossFit: 7:00 AM
1 x 1 @ 80 lbs
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