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Components
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Wednesday - CROSSFIT GRAYS HARBOR
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday
A. CONDITIONING
Metcon (AMRAP - Reps)
EMOM x 10 MINUTES
MIN 1 - :50 Cardio Choice (Light-Moderate)*
MIN 2 - :50 Ring Muscle-Ups**
*Nasal Breathing only. Work at a slightly increased pace compared to your warm-up pace.
**For the :50 of RMU...Work :20 / Rest :10 / Work :20
(Score is Reps of RMU)
Goal: Purely focus on your RMUs today. What reps are you able to hold in the :20 period through this workout. During the :10 rest, get used to staying directly under the rings...do not walk around. This is critical in workouts, keep your workout area SMALL.
B. 60:00 GPP
Warm-up
3 ROUNDS (8:00 CAP)
100m Run (INCREASING PACE)
10 SB Deadlifts
10 Scap Push-Ups
Into
2 ROUNDS
:30 Bike (INCREASING PACE)
10 SB Push Press
5 Push-Ups
:30 Plank
Workout
Metcon (Time)
5 SETS FOR TIME
200m Run
15 Hand Release Push-Ups
20 Slam Balls (30/20)|(20/10)
15/12 Cal Bike
-Rest 1:00 b/t Sets-
(Score is Total Time)
KG SB: (15/10)|(10/5)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
50' Quad Crawl
20 Kneeling Banded Chest Press*
1:00 Banded Plank**
-Rest as needed b/t sets-
*Band goes across the back.
**Plank on hands.
(No Measure)
C. STRENGTH / GYMNASTICS
ON A 20:00 RUNNING CLOCK...
Perform mobility, flexibility or self-care on body...10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 10, 2021
Male Clients
Female Clients
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