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Our Individualized approach to Group training

14
Dec

Our Individualized approach to Group training

CrossfitMNC_FinalBelow you’ll see a side by side comparison between two of our client’s workouts.

On the left Coach Jonathan Hawkins, husband, real estate agent, former college Baseball player that enjoys competing in the Sport of Fitness.

On the right Angela Brown, wife, mother, and nurse who values the importance of fitness and health to live a long-fulfilled life.

A) Hang Squat Clean

Work to heavy double on the day

B) For time

Row 500m buy-in
+
21-15-9
Wall ball shots
Deadlifts 135/95lbs

C) Extra

Every 3-minutes x4 sets
25ft KB FR lunges 35/20lb ea. hand
8 KB push jerks 35/20lb ea. hand
25ft KB FR lunges 35/20lb ea. hand
8 Kipping CTB pull-ups
(rest in remaining time until next round)

 

A) Strength

Every 5-minutes x4 sets
12 Front Rack Step-ups
-short rest
8 DB push press
-short rest
12 Front Rack Step-ups
-short rest
8 Assisted pull-ups
(rest in remaining time until next round)
B) For time:

Row 500m buy-in

+
21-15-9
Weighted sit-ups *15lbs
KBS

A) Power Snatch Clusters

Five sets of 5 snatches
(a) Load with 80% 1RM
(b) Rest 45-60 seconds between every repetition
(c) Rest 3 minutes btwn sets

B) Snatch Grip Deadlift

Four sets of 8 TNG, load from 80% SN 1RM – Rest 90 seconds

C1) Single-arm Bent DB Row

Three sets of x8-12/arm – Short rest

C2) Forearm Plank

Accumulate 60-seconds after each set of DB rows – Short rest

 

 

 

A) Deadlift Clusters:

Five sets of 3-2-1
(a) Load with 80-85% of 1RM
(b) Rest 10 seconds between clusters
(c) Rest 1:30 between sets

B) 45 degree Back Ext: 

Four sets of 8, holding plate across chest *3ct lowering phase – 1 set every 2 mins

C1) Single-arm Bent DB Row:

Three sets of x8-12/arm – Short rest
C2) Forearm Plank:

Accumulate 60-seconds after each set of DB rows – Short rest

Both clients are able to train side by side while benefiting from the structure, motivation, and accountability of our group setting . The separator is our ability to individualize each workout so that it’s appropriate for the client, whether they are performance driven, or just looking to be as healthy and fit as they possibly can.

Don’t let the name “CrossFit” give you the wrong impression. The beauty of our program and value we offer is providing each of our clients with a superior fitness program tailored to their specific abilities and fitness goals.

If you need help in any of these area’s please call (704) 261-5279 or email greg@crossfit-mnc.com to find out how we can help.