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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
220110 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit: 12:00 PM
CrossFit Kids: 3:30 PM
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (9/9)
Workout
220110
*Nutrition Kickstart starts 1/15/22 Get signed up! *Self Defense seminar 1/15/22 at 1100 taught by Brian McCoy!
Back Squat
Back Squat
Build up to a 3-rep back squat
Metcon (Time)
- RX -
3 rounds for time of (17min Time Cap):
500/400-m row
21 burpees
400-m run
- INTERMEDIATE -
3 rounds for time of:
500/400-m row
15 burpees
400-m run
- BEGINNER -
3 rounds for time of:
300/200-m row
15 burpees
200-m run
Cool Down
2 sets:
1:00 banded hamstring stretch / side
:30 seated torso twist / side
:30 scorpion stretch hold / side
-Work Your Weakness-
Below is this week's Work Your Weakness. You can perform these workouts at any point during the week!
-Strength 1-
Every :30 x 10 sets:
3 thrusters
- Perform 3-reps unbroken.
-Skill 1-
EMOM 10
:30 handstand walk
or
EMOM 10
:30 handstand hold
-Stamina 1-
20 sets for distance:
:20 row, bike, or ski
- Rest :10
-Stamina 2-
On a 10:00 clock:
AMRAP DB box step-ups (24/20 in) (50/35 lb)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 10, 2022
Male Clients
1
Jackson
Chesser
CrossFit 9:15am
1 x 3 @ 345 lbs
2
Riley
Garrett
CrossFit: 4:30 PM
1 x 3 @ 295 lbs
Go heavier next time.
3
Brian
McCoy
CrossFit: 12:00 PM
1 x 3 @ 265 lbs
4
Brett
Palmer
CrossFit 6:00am
1 x 3 @ 255 lbs
4
Dustin
Durbin
CrossFit 6:00am
1 x 3 @ 255 lbs
4
Greg
Cooke
CrossFit 6:00am
1 x 3 @ 255 lbs
5
Blake
Janeway
CrossFit 6:00am
1 x 3 @ 195 lbs
6
Earl
Freeman
CrossFit: 5:45 PM
1 x 3 @ 175 lbs
6
Mark
Hall
CrossFit 6:00am
1 x 3 @ 175 lbs
Female Clients
1
Sydnee
Baker
CrossFit: 4:30 PM
1 x 3 @ 275 lbs
2
Brandy
Hyche
CrossFit 6:00am
1 x 3 @ 215 lbs
3
Alicia
Harrison
CrossFit 9:15am
1 x 3 @ 195 lbs
3
Mary
Covey
CrossFit: 4:30 PM
1 x 3 @ 195 lbs
4
Nicole
Cooke
CrossFit 9:15am
1 x 3 @ 170 lbs
Ran out of time! 🤪🤪
5
Hannah
Hall
CrossFit: 4:30 PM
3 x 3 @ 135 lbs
6
Jessica
Rivera
CrossFit: 5:45 PM
1 x 3 @ 125 lbs
6
Melissa
Waters
CrossFit: 4:30 PM
1 x 3 @ 125 lbs
7
Kharen
Mercado
CrossFit: 12:00 PM
1 x 3 @ 65 lbs
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