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Components

Front Squat

Metcon

Settings

Workout

Front Squat + KB Work

Warm-up

1:00 Foam Roll Thoracic Spine

2 Rounds of:
10 Banded Ext Rot Low /side
15 DB Upright Rows
10 Banded Goblet Squat
0:30 PVC Front Rack Mob /side

Coach Guided Front Rack + Front Squat Warm-up

Strength

Front Squat (3 reps every 2:00 x 7 sets)

Increasing weight throughout
The goal is to reach 85-95% by set 7

Metcon

Metcon (Time)

4 Rounds of:
3 KB Snatches (right hand)
5 KB Front Rack Squats (right hand)
3 KB Snatches (left hand)
5 KB Front Rack Squat (left hand)
400m Run

Rx: 44/26
Rx+: 53/35

Mobility

Metcon (No Measure)

1 min Calf Stretch / side
1 min Hamstring Stretch / side
1 min Middle Split
1 min Couch Stretch / side

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

Whiteboard:

Monday, January 13, 2020

Male Clients

1

Fabricio
🦍

12pm CrossFit

1 x 3 @ 277.83 lbs

2

Brian
Kent

4pm CrossFit

1 x 3 @ 275 lbs

2

Jim
Pinkerton

6am CrossFit

1 x 3 @ 275 lbs

3

Adam
Gelfand

12pm CrossFit

1 x 3 @ 266 lbs

3

Nate
Cobb

12pm CrossFit

1 x 3 @ 266 lbs

4

Moyzes
Dias

12pm CrossFit

1 x 3 @ 265 lbs

5

AJ!
Isabelo

6am CrossFit

1 x 3 @ 260 lbs

6

Brandon
Thorsten

5pm CrossFit

3 x 3 @ 225 lbs

6

Andrés
Herrera

4pm CrossFit

1 x 3 @ 225 lbs

only did 6 sets.

7

Private

6am CrossFit

1 x 3 @ 215 lbs

7

Ryan
Figuerado

5pm CrossFit

1 x 3 @ 215 lbs

8

Ryan
Keith

12pm CrossFit

1 x 3 @ 205 lbs

9

Jonathan
McAlexander

12pm CrossFit

1 x 3 @ 195 lbs

10

Eric
Otero

5pm CrossFit

1 x 3 @ 185 lbs

11

Danny
Meadows

6am CrossFit

1 x 3 @ 175 lbs

11

Ryan
Holcombe

6pm CrossFit

1 x 3 @ 175 lbs

12

Ashish
Grover

4pm CrossFit

1 x 3 @ 165 lbs

13

John
King

8am CrossFit

1 x 3 @ 155 lbs

13

Pinpin
Anson

4pm CrossFit

1 x 3 @ 155 lbs

14

Michael
SYLLIAASEN

6pm CrossFit

1 x 3 @ 135 lbs

15

Mohammed
Alzamami

5pm CrossFit

1 x 3 @ 115 lbs

16

Aldair
Rodriguez

12pm CrossFit

1 x 2 @ 205 lbs

FAILED LAST ATTEMPT

16

Bill
Curci

4pm CrossFit

1 x 2 @ 205 lbs

failed on 3rd (lost tension); 135-155-165-175-185-195-205(x2)

Female Clients

1

Claudia
Chaloner

12pm CrossFit

1 x 3 @ 187 lbs

2

ashley
green

6pm CrossFit

1 x 3 @ 185 lbs

3

Heather
Spears

5pm CrossFit

1 x 3 @ 175 lbs

4

Ruth
Rittermann

6am CrossFit

1 x 3 @ 170 lbs

5

Patrisha
Wilson

7am CrossFit

1 x 3 @ 165 lbs

6

Camille
Chamberlen

12pm CrossFit

1 x 3 @ 155 lbs

6

Jaclyn
Morbitzer

8am CrossFit

1 x 3 @ 155 lbs

7

Janis
Green

7am CrossFit

1 x 3 @ 150 lbs

8

Patti
Gerckens

8am CrossFit

1 x 3 @ 147 lbs

9

Kym
Janke

8am CrossFit

1 x 3 @ 140 lbs

10

April
Hernandez

8am CrossFit

1 x 3 @ 125 lbs

10

Brenna
Jarrells

12pm CrossFit

1 x 3 @ 125 lbs

10

Gretchen
Otero

5pm CrossFit

1 x 3 @ 125 lbs

10

Lisa
Gift

5pm CrossFit

1 x 3 @ 125 lbs

11

Kaitlin
Woods

6pm CrossFit

1 x 3 @ 115 lbs

11

Patricia
Brown

6pm CrossFit

1 x 3 @ 115 lbs

11

Wendy
Escalante

12pm CrossFit

1 x 3 @ 115 lbs

11

Wifey
(aka Chris ...

6pm CrossFit

1 x 3 @ 115 lbs

12

Veronica
King

12pm CrossFit

1 x 3 @ 90 lbs

13

Rowena
Sinclair

12pm CrossFit

1 x 3 @ 87 lbs

14

Megan
Gibbings

5pm CrossFit

1 x 3 @ 85 lbs

15

Esmeralda
Bernal

5pm CrossFit

1 x 3 @ 80 lbs

16

Alissa
Cobb

6am CrossFit

1 x 3 @ 65 lbs

back - tempo squats

16

Talyn
Meadows

8am CrossFit

1 x 3 @ 65 lbs

17

Laura
Vielmo

12pm CrossFit

1 x 3 @ 60 lbs

18

Nakisha
Sivers

5pm CrossFit

1 x 3 @ 50 lbs

weighted step-ups

19

Vienna
Kaiser

8am CrossFit

1 x 3 @ 25 lbs

8.5 week post knee replacement. 5sec tempo to sitting on 20" box.