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Components
Muscle-ups
Front Squat
"Satans Whiskers"
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
WEDNESDAY 1.9.19 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 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):
10 (9/1)
Workout
WEDNESDAY 1.9.19
WU:
500M Row
Foam Roll
Banded Shoulder Distraction
Glute and Hip activation (hip halo)
1: Muscle-ups (Max Effort)
Muscle-ups
If we are working towards our first ring muscle-ups, complete:
30 Banded Strict Ring Muscle-Ups
https://www.youtube.com/watch?v=jtmu_0qVZnk&feature=youtu.be
Not for time, but for quality. Choose a band tension that allows for ~7-10 unbroken repetitions.
2: Front Squat (On the 1:30 x 7 Sets:)
Front Squat
1 Pausing Front Squat
1 Front Squat
All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat.
Set #1 - 55% of 1RM Front Squat
Set #2 - 60%
Set #3 - 65%
Set #4 - 70%
Sets #5+6+7 - Build to a Heavy Complex
MC: "Satans Whiskers" (Time)
3 Rounds:
10 CTB Pull-Ups
10 Front Squats (185/135)
10 Barbell-Facing Burpees
SC1: 155/105
SC2: 135/95
SC3: 115/75
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 09, 2019
Male Clients
1
Juan
Baltierra
6:30 PM CrossFit
1 x 13
2
Dan
Levy
4:30 PM CrossFit
1 x 12
2
Joe
Espinoza
4:30 PM CrossFit
1 x 12
3
Ben
Sauer
5:30 PM CrossFit
1 x 7
3
Private
6:00 AM CrossFit
1 x 7
4
mario
mancha
5:30 PM CrossFit
1 x 5
5
Robert
Lee
9:30 AM CrossFit
1 x 1
6
Keenan
LIlyquist
5:30 PM CrossFit
1 x 1
first RMU baby!
7
Walter
Daumler
5:30 PM CrossFit
1 x 0
Female Clients
1
Bria
Lee
4:30 PM CrossFit
1 x 8
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