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Components
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBFlex
SBMetcon
Suana
Date
Workout
Wednesday - Southern Boom CrossFit
Class
(All)
SBMetcon: 5:00 AM
SBMetcon: 6:00 AM
SBMetcon: 7:00 AM
SBMetcon: 8:00 AM
SBMetcon: 9:00 AM
SBMetcon: Noon
SBMetcon: 3:30 PM
SBMetcon: 4:30 PM
SBMetcon: 5:30 PM
SBMetcon: 6:30 PM
SBMetcon: 7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (10/18)
Workout
Wednesday
Warm-up
2 ROUNDS
:30 Bike (EZ-Mod)
10 Air Squats
5/5 SA DB Arnold Press
5 Inch Worms
2 ROUNDS
:30 Bike (Mod-Hard)
20 Mountain Climbers
5/5 Split Squat*
5 Push-Up to Pike**
*2nd Round athletes can perform Shrimp Squat. This is a Reverse Lunge where the Knee of the leg stepping back will make contact with the floor before the foot does. Athletes that find this too challenging can perform the Split Squats or Reverse Lunges
**2nd Round Perform 5 Pike Push-Ups
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
:30 Handstand Hold
3 Strict HSPU Lowers (:03 Descent)
10 Slow Narrow Stance Air Squats
(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 20 MINUTES
5 Strict Handstand Push-Ups
10 Alt. Pistol Squats
15/12 Cal Bike
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 05, 2022
Male Clients
1
Patrick
Higgins
SBMetcon: 5:30 PM
10 + 15
2
Tony
Prado
SBMetcon: 6:00 AM
10 + 2
3
Drew
Austin
SBMetcon: 6:30 PM
7 + 0
4
Brad
Carnall
SBMetcon: 6:00 AM
8 + 5
Box pike
5
Austin
Murphy
SBMetcon: 5:00 AM
6 + 0
Banded pistol squats
5
Ryan
Higgins
SBMetcon: 9:00 AM
6 + 0
Kip HSP Green Banded Pistols
6
Matthew
Sodano
SBMetcon: 5:00 AM
5 + 10
7
Scott
Cochran
SBMetcon: 9:00 AM
5 + 8
Mods
8
Joseph
Nuccio
SBMetcon: 5:30 PM
4 + 0
9
Piyush
Koria
SBMetcon: 5:00 AM
3 + 15
2 abmat hspu mix of boxed and banded pistols
Female Clients
1
Rebeca
Ortiz
SBMetcon: 9:00 AM
8 + 4
2
Stephanie
Linton
SBMetcon: Noon
7 + 16
box pike heel elevated pistols
3
Beth
Baribault
SBMetcon: 5:00 AM
7 + 3
2 mats for hspu
4
Rebecca
Chesney
SBMetcon: 6:00 AM
7 + 0
20 lb db box pike
4
Rose-Agnes
Pardo
SBMetcon: 6:30 PM
7 + 0
5
Christine
Von Robke
SBMetcon: 6:00 AM
6 + 12
15#DB Strict Press Single leg pistol practice on 12in box
6
Mel
Goodrich
SBMetcon: 5:00 AM
6 + 4
Strict HSPU Pistols to a box
7
Jennifer
Radigan
SBMetcon: 8:00 AM
6 + 3
2 mat SHPU; Practice Pistols
8
Annika
Jones
SBMetcon: 5:00 AM
6 + 0
Did strict Db press 15 pound Did lunges
8
LeShana
Johnson
SBMetcon: 5:00 AM
6 + 0
modified HSPU on box modified pistols on box
9
Dara
Bettencourt
SBMetcon: 3:30 PM
5 + 5
10
Amanda
Glenz
SBMetcon: 6:30 PM
5 + 0
3 rx handstand push-ups and then added one ab mat for rest of wod...
11
Erin
Tucker
SBMetcon: 6:30 PM
4 + 19
Kip
12
Julie
Murphy
SBMetcon: 8:00 AM
4 + 17
2 pads strict HSPU, Pistols as prescribed
13
Lily
Higgins
SBMetcon: 5:30 PM
4 + 10
Kipping HSPU/band Pistols
14
Meghan
Nesselroade
SBMetcon: 4:30 PM
4 + 7
7 cal on bike
15
Brooke
Tate
SBMetcon: Noon
4 + 5
strict pushups, ring assistance on pistols
15
Catherine
Sholtez
SBMetcon: 5:00 AM
4 + 5
BB press 25# DB Banded pistol squats/shrimp squats
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