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Components
Metcon
Joker
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Joker - 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):
12 (4/8)
Workout
Joker
Weightlifting and gymnastics. Two very opposite things, yet also extremely complementary to each other. For the toes-to-bar, we're closing the hip angle, and for the deadlifts, we're opening the hip angle. Therefore, the pulling and pushing of two opposite directions will cause a faster buildup of fatigue. Therefore, picking a break-up strategy early on will pay off in the end. Similar to pushups, once toes-to-bar die out . . . they're gone. So be smart, and hold onto those as long as you can, and for the deadlifts, stop just shy of failure to maintain a longer endurance. Be smart, efficient, and sexy.
Fitness
Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)
Open & Performance
Joker (Time)
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 14, 2018
Male Clients
1
Joel
Pierce
5:00 AM CrossFit
9:05
2
Santiago
Robles
4:30 PM CrossFit
9:16
3
George
Millman
3:30 PM Crossfit
9:49
rings instead of toes to bar
4
Tristan
Sexton
5:30 PM CrossFit
11:34
Female Clients
1
Ali
Florence
8:00 AM CrossFit
12:41
2
Tammy
Houde
8:00 AM CrossFit
6:53
105dl's , knee raises
3
Abigail
Harris
8:00 AM CrossFit
7:27
115 dead kipping toe reach!
4
Vanessa
Stier
9:00AM to 12:00 PM Open G...
7:52
knee raises 85#DL
5
Erin
Johnson
6:00 AM CrossFit
8:40
Straight leg raises 85#
6
Courtney
Randall
6:30 PM Crossfit
8:45
knee ups, 100 lb DL
7
Samantha
Vigil
8:00 AM CrossFit
9:09
115#; Knee raises
8
Jill
Mapother
5:00 AM CrossFit
10:00
Toes to post 35#
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