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Components

Overhead Squat

Fran

Settings

Workout

The Blueprint

Warm-up

Crossover Symmetry Activation

Banded Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Then...

3 Minute Machine (Bike/Row/Ski)
20 Single Arm Dumbbell Thruster R/L (light/moderate)
15 Strict Pullups
10 Kipping Swings

Weightlifting

Overhead Squat (5 x 2)

Work up to a heavy double OH Squat in 5 working sets.

Make sure that you have your shoulders and lower back loose and warmed up.

*PVC Passthroughs, pushups, scorpion stretch, strict DB press are all options to get the right muscles firing.

*Take 3 warmup sets, starting with the bar and then move into your 5 working sets.

*Take about 12 minutes to work through the OHS.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

*The OG of CrossFit Girls.

**Just close your eyes and hold on. This is going to be a fast, high heart rate workout.

***Target time is sub 6 minutes.

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

Whiteboard:

Monday, August 31, 2020

Male Clients

1

Michael
Loring

6:15PM CrossFit

1 x 2 @ 245 lbs

2

Chris
Mondero

Remote Athlete

1 x 2 @ 165 lbs

Shoulder did not like heavy weight today.

3

Garett
Hood

6:15PM CrossFit

1 x 2 @ 135 lbs

3

PJ
Kearn

6:15PM CrossFit

1 x 2 @ 135 lbs

4

Joshua
Meyer

6:15AM CrossFit

1 x 2 @ 105 lbs

5

Brad
Robert

5:15PM CrossFit

1 x 2 @ 95 lbs

1 set

6

Justin
Ferrell

5:15AM CrossFit

1 x 2 @ 85 lbs

7

Luke
Lister

5:15AM CrossFit

1 x 2 @ 75 lbs

8

Jay
Lowell

5:15PM CrossFit

1 x 2 @ 35 lbs

Female Clients

1

Kayla
Garst

5:15PM CrossFit

1 x 2 @ 135 lbs

95,105,115,125,135

2

Cierra
Mondero

Remote Athlete

1 x 2 @ 125 lbs

3

Tina
Haist

6:15PM CrossFit

1 x 2 @ 115 lbs

4

Mallory
Robért

5:15PM CrossFit

1 x 2 @ 110 lbs

5

Monteene
Carter

Remote Athlete

1 x 2 @ 105 lbs

6

Laura
Krier

6:15AM CrossFit

1 x 2 @ 95 lbs

7

Jenn
Mears

Remote Athlete

1 x 2 @ 90 lbs

7

Laura
Barta

6:15PM CrossFit

1 x 2 @ 90 lbs

8

Amber
Lambertz

5:15AM CrossFit

1 x 2 @ 85 lbs

65.75.75.80.85

8

Private

6:15PM CrossFit

1 x 2 @ 85 lbs

9

Candace
Lister

5:15AM CrossFit

1 x 2 @ 75 lbs

55,60,65,70

9

Leah
Loring

5:15PM CrossFit

1 x 2 @ 75 lbs

10

Alisha
Sipe

5:15AM CrossFit

1 x 2 @ 70 lbs

11

Jill
Krier

5:15PM CrossFit

1 x 2 @ 65 lbs

Failed the 2nd at #75

11

Kacey
Roe

5:15AM CrossFit

1 x 2 @ 65 lbs

12

Cynthia
Atwell

5:15AM CrossFit

1 x 2 @ 55 lbs

13

Sara
Fleming

5:15AM CrossFit

1 x 2 @ 45 lbs

14

Pat
LeDuc

5:15PM CrossFit

1 x 2 @ 15 lbs