Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Back Squat

"INDY 500"

Settings

Workout

MONDAY 10.25.21

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

1: Metcon (AMRAP - Reps)

[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]
1-3 Reps: Accumulate 3 Reps
4-6 Reps: Accumulate 5 Reps
7+ Reps: Accumulate 7 Reps

- Each rep begins with us seated on the floor.

- We will also go legless on the way down and finish each rep to a seated position on the floor.

- The goal is to start the rope climb with no assistance from our legs to get started.

- Starting from a seated position greatly increases the distance of the climb.

- If you cannot complete a legless rope climb to 15ft., reduce the height of the climb to as high as you can go safely.

- Score: Number of reps completed.

SEATED LEGLESS ROPE CLIMB
- No Jump Legless Rope Climb
- Reduce Height
- 6 Strict Chin-Ups (Palms Face You) = 1 Rope

Or BACK SQUAT

2: Back Squat (4X5)

@90% of 1RM

MC: "INDY 500" (AMRAP - Rounds and Reps)

AMRAP 20:
5 Strict Pull-ups
10 Alternating Single Dumbbell Power Snatches 70 / 50 lb
15 Lateral Dumbbell Burpees

- CONDITIONING CATEGORY: Threshold

- STRICT PULL-UPS: 1-2 sets. Less than 30s.

- DUMBBELL SNATCHES: Heavy dumbbell. Switch arms every rep. Less than 45s.

- LATERAL DUMBBELL BURPEES: Less than 1:15.

- SCORE: Rounds + Reps
- Break early on the strict pull-ups. We do not want to go to failure here.

- Drive through the legs on the heavier dumbbell snatches. Steady singles will work well here.

- Smooth pace on the burpees.
STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-Ups
- Alternating Double Dumbbell Plank Rows

DUMBBELL POWER SNATCHES
- Reduce Reps
- Reduce Load
- Kettlebell Swings
- Barbell Power Snatches

LATERAL DUMBBELL BURPEES
- Reduce Reps
- Regular Burpees

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, October 25, 2021

Male Clients

Ramsey
Warner

4:15 PM CrossFit

57 Reps

Nathan
Beverly

12:00 PM CrossFit

3 Reps

Female Clients