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Components

Weighted Pull-ups

Weighted Pull-ups

Metcon

Settings

Workout

Pull-ups

Warm-up

2 Rounds of:
8 Scap Pull-ups with 0:03 Hold
10 DBx2 Bent Over Rows (med/heavy)
10 Cuban Presses (light)
10 DB Presses (light)
5/5 Push-ups with rotation to side plank

Then: Set up for pull-ups

Strength

Weighted Pull-ups (5-5-5)

The Strict Pull-up

8 minute timecap
If you cannot perform unassisted pull-ups, perform 5x5 Pull-up Negatives with a 5-count down (use all 14 minutes for this)

Weighted Pull-ups (3x5)

The Strict Pull-up

6 minutes

Metcon

Metcon (Time)

"Deck of Cards" (Teams of 2)
Numbers on cards = reps
Face Cards = 12 reps

Jokers = 600m Run (both)
Aces= 15 Calorie Assault Bike
Spades = Burpees
Hearts = (Rx) Push-ups
(Rx+) Dips
Diamonds = (Rx) 3x Double Unders
(RX+) 4x Double Unders
Clubs = DB Shoulder-to-overhead (Rx: 40/25, Rx+: 60/40lb)

(23 minute timecap)
*both partners must be at the deck before the next card is flipped. one partner works at a time and the reps can be shared as you see fit.

If you reach the cap ,your score is 23: + the number of cards left.

Mobility

Metcon (No Measure)

1 min Butterfly Stretch
1 min Middle Split Stretch
1 min Calf Stretch / side

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

Whiteboard:

Monday, January 06, 2020

Male Clients

1

Brandon
Thorsten

5pm CrossFit

1 x 5 @ 82 lbs

4.5 reps @ 109

2

Papi
Aka Teddy

4pm CrossFit

1 x 5 @ 63 lbs

3

Brian
Kent

4pm CrossFit

1 x 5 @ 49 lbs

4

Bill
Curci

5pm CrossFit

1 x 5 @ 46 lbs

5

Adam
Gelfand

12pm CrossFit

1 x 5 @ 45 lbs

5

Nate
Cobb

12pm CrossFit

1 x 5 @ 45 lbs

6

AJ!
Isabelo

6am CrossFit

1 x 5 @ 44 lbs

6

Private

6am CrossFit

1 x 5 @ 44 lbs

6

Brian
Kalmenson

6am CrossFit

1 x 5 @ 44 lbs

6

Ryan
Goderre

5pm CrossFit

1 x 5 @ 44 lbs

7

Chad
Baker

12pm CrossFit

1 x 5 @ 36 lbs

8

Ryan
Figuerado

4pm CrossFit

1 x 5 @ 35 lbs

9

Ashish
Grover

12pm CrossFit

1 x 5 @ 31 lbs

10

Craig
Kreinest

5pm CrossFit

1 x 5 @ 18 lbs

10

S.W
SHIM

12pm CrossFit

1 x 5 @ 18 lbs

11

Aldair
Rodriguez

12pm CrossFit

2 x 5 @ 17.5 lbs

missed second one.

12

Tyler
Eickmann

8am CrossFit

1 x 5 @ 15 lbs

13

Jim
Pinkerton

6am CrossFit

1 x 5 @ 10 lbs

14

John
King

12pm CrossFit

3 x 5 @ 0 lbs

3 1 inch bands

14

Pinpin
Anson

4pm CrossFit

1 x 8 @ 0 lbs

14

Eric
Otero

5pm CrossFit

1 x 5 @ 0 lbs

14

Fabricio
🦍

12pm CrossFit

1 x 5 @ 0 lbs

14

Jaimeson
Pollen

5pm CrossFit

1 x 5 @ 0 lbs

body weight

14

Private

12pm CrossFit

1 x 5 @ 0 lbs

Female Clients

1

Wifey
(aka Chris ...

6pm CrossFit

1 x 5 @ 25 lbs

18lb KB+5lb+2lb belt

2

Maria
Mercado

6pm CrossFit

1 x 5 @ 15 lbs

3

kasey
stark

5pm CrossFit

1 x 5 @ 2.5 lbs

4

Wendy
Escalante

12pm CrossFit

5 x 5 @ 0 lbs

one 1 1/2 band and 1 one inch band

4

Kym
Janke

8am CrossFit

3 x 5 @ 0 lbs

decreasing bands

4

Allison
Hart

12pm CrossFit

1 x 5 @ 0 lbs

negatives blue + purple

4

Janis
Green

7am CrossFit

1 x 5 @ 0 lbs

5x5 neg with bands

4

Kaitlin
Woods

6pm CrossFit

1 x 5 @ 0 lbs

3 in a row blue band only strict pull up

4

Karli-Mae
Ochoa

7am CrossFit

1 x 5 @ 0 lbs

Two bands

4

Ruth
Rittermann

6am CrossFit

1 x 5 @ 0 lbs

blue band to work position

4

Veronica
King

12pm CrossFit

1 x 5 @ 0 lbs

Used 3 1" bands

4

Patricia
Brown

6pm CrossFit

1 x 4 @ 5 lbs