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Components

Turkish Get Up

Metcon

Settings

Workout

Tuesday, January 11th 2022

new school

400 m run
high knees/knee hugs
butt kicks/ ankle pulls
sumo stretch/lunge

2 rounds
10 kb swings
10 goblet squats
10 burpees
10 band pull aparts

Strength

Turkish Get Up (5x3 (each side))

Turkish Get Up

TC: 15 minutes

Metcon

Metcon (Time)

3 rounds
Run, bike or row
10 D-ball to shoulder (80/50)
3 rope climbs

athletes will run 400m once, row 500m once, and bike 1,000m once

Extra Accessory

Metcon (No Measure)

Floor facing W hold
Accumulate 180 seconds

Goal: Upper back isometric strength

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

Whiteboard:

Tuesday, January 11, 2022

Male Clients

1

Eli
Chambers

4:30 PM CrossFit

1 x 3 @ 70 lbs

1

Jean-Paul
Mitterhofer

5:30 PM CrossFit

1 x 3 @ 70 lbs

2

Turtle
Perez

5:30 PM CrossFit

1 x 3 @ 62 lbs

Orange 😂

3

Ryan
Dreibelbis

12:00 PM CrossFit

2 x 3 @ 44 lbs

3

Telo
Nero

5:30 PM CrossFit

1 x 3 @ 44 lbs

4

Damián
Chiandussi

5:30 AM CrossFit

5 x 3 @ 35 lbs

5

Lorentz
Aspen

12:00 PM CrossFit

3 x 5 @ 26 lbs

Female Clients

1

Сабира
Макажанова

12:00 PM CrossFit

5 x 3 @ 35 lbs

2

Alejandra
Garza

5:30 PM CrossFit

5 x 3 @ 26 lbs

2

Kalpana
Subbarao

12:00 PM CrossFit

3 x 3 @ 26 lbs

2

Rosanna
Popa

5:30 PM CrossFit

3 x 3 @ 26 lbs

2

Ashley
Lankford

5:30 AM CrossFit

1 x 3 @ 26 lbs

Used 18 for first round then switched to 26

3

Abigail
Jara

7:30 PM CrossFit

1 x 3 @ 18 lbs

4

Alexia
Dos Santos

5:30 AM CrossFit

5 x 3 @ 16 lbs