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Components

Back Squat Waves

Metcon

Settings

Workout

Arrow Head

Warm-up

2 Rounds:
10/7 Cal Ski
10 Sumo Deadlifts
5 Kang Squats
10 Banded Side Steps
3 Inch Worms into Cobra
R1) Pigeon
R2) Spider-Man Walk

Strength

Back Squat Waves

Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%

We will be re-testing our 5 rep back squat next week

Metcon

Metcon (AMRAP - Rounds and Reps)

4 Rounds
AMRAP 3
6 Deadlifts 155/105 (RX+185/135)
9 Push-ups
12 Sit-ups

Rest 1 min bewteen rounds

Core

3 rounds :
Ring plank x 30 sec https://www.youtube.com/watch?v=jUKoXTO777M
Med ball russian twist x 10 each https://www.youtube.com/watch?v=qRDCtDCFfXs
Hollow hold + flutter kicks x 20-30 sec https://www.youtube.com/watch?v=DupiYBNxtCc

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

Whiteboard:

Monday, January 20, 2020

Male Clients

1

Nate
Smith

8:00am CrossFit

1 x 2 @ 355 lbs

2

davidj
myers

5:30pm CrossFit

1 x 2 @ 350 lbs

Not pr

3

Ryan
Cain

12:00pm CrossFit

1 x 2 @ 335 lbs

4

Curtis
Wentz

5:30pm CrossFit

1 x 2 @ 305 lbs

5

Bobby
Stanley

8:00am CrossFit

1 x 2 @ 290 lbs

Failed second rep at 290

6

David
Scarisbrick

6:00am CrossFit

1 x 2 @ 285 lbs

Felt heavy

6

Logan
Forquer

7:30pm CrossFit

1 x 2 @ 285 lbs

7

Private

6:30pm CrossFit

1 x 2 @ 280 lbs

8

Private

7:30pm CrossFit

1 x 2 @ 275 lbs

8

Jason
Ham

4:30pm CrossFit

1 x 2 @ 275 lbs

8

Shawn
Grushecky

5:30pm CrossFit

1 x 2 @ 275 lbs

9

Eric
Pethtel

5:30pm CrossFit

1 x 2 @ 265 lbs

9

Robert
Bossarte

7:30pm CrossFit

1 x 2 @ 265 lbs

1 x 280

10

Aaron
Thomas

3:30pm CrossFit

1 x 2 @ 255 lbs

10

adam
charlton

3:30pm CrossFit

1 x 2 @ 255 lbs

10

Bobby
Maldonado

12:00pm CrossFit

1 x 2 @ 255 lbs

10

Greg
Eddy

12:00pm CrossFit

1 x 2 @ 255 lbs

10

Jackson
Cramer

3:30pm CrossFit

1 x 2 @ 255 lbs

10

Naby
Damarputra

8:00am CrossFit

1 x 2 @ 255 lbs

10

Rick
Kyle

6:30pm CrossFit

1 x 2 @ 255 lbs

11

Alek
Kesselring

6:00am CrossFit

1 x 2 @ 250 lbs

12

Eric
Kinsley

7:30pm CrossFit

1 x 2 @ 245 lbs

13

Wes
Kinsley

4:30pm CrossFit

1 x 2 @ 235 lbs

14

Brian
Jett

12:00pm CrossFit

1 x 2 @ 225 lbs

14

Jack
Grushecky

4:30pm CrossFit

1 x 2 @ 225 lbs

15

Mark
Victor

5:30pm CrossFit

1 x 2 @ 215 lbs

15

nathan
kinsley

7:30pm CrossFit

1 x 2 @ 215 lbs

16

todd
petty

12:00pm CrossFit

1 x 2 @ 205 lbs

17

Karthi
M

6:30pm CrossFit

1 x 2 @ 190 lbs

115, 165, 175, 180, 185, 190

18

Matthew
Hancock

6:00am CrossFit

1 x 2 @ 160 lbs

19

Private

3:30pm CrossFit

1 x 1 @ 330 lbs

19

Justin
Arndt

4:30pm CrossFit

1 x 1 @ 385 lbs

19

Tyler
Messenger

6:00am CrossFit

1 x 1 @ 315 lbs

Failed rep #2. 245, 260, 280, 260, 280, 295, 280, 295

19

Will
Furlow

8:00am CrossFit

1 x 1 @ 305 lbs

Failed on second rep

Female Clients

1

Hana
Thixton-Nolan

12:00pm CrossFit

1 x 2 @ 235 lbs

2

Seretha
hall

8:00am CrossFit

1 x 2 @ 225 lbs

3

Briana
Kocher

5:30pm CrossFit

1 x 2 @ 220 lbs

Really 2x1, Failed 2nd rep twice 😳

4

Hannah
Abraham

8:00am CrossFit

1 x 2 @ 215 lbs

5

Sarah
Civitillo

6:00am CrossFit

1 x 2 @ 195 lbs

6

Amelia
Parsons

5:30pm CrossFit

1 x 2 @ 190 lbs

I tried lol

6

Brittany
Sloneker

5:30pm CrossFit

1 x 2 @ 190 lbs

7

Natalie
Kovatch

8:00am CrossFit

1 x 2 @ 175 lbs

Not my best

8

Nicoletta
Ciampa

6:00am CrossFit

1 x 2 @ 160 lbs

8

Rachel
Mullins

12:00pm CrossFit

1 x 2 @ 160 lbs

9

Kayla
Brand

12:00pm CrossFit

1 x 2 @ 150 lbs

10

tonya
miller

4:30pm CrossFit

1 x 2 @ 145 lbs

11

Katherine
Craig

8:00am CrossFit

1 x 2 @ 140 lbs

11

Private

6:00am CrossFit

1 x 2 @ 140 lbs

12

April
Marshalek

3:30pm CrossFit

1 x 2 @ 135 lbs

12

Haley
Summerfield

6:00am CrossFit

1 x 2 @ 135 lbs

13

Ashleigh
KirkAbel

8:00am CrossFit

1 x 2 @ 125 lbs

13

Kelsey
Murray

12:00pm CrossFit

1 x 2 @ 125 lbs

13

McKenna
Kirby

7:30pm CrossFit

1 x 2 @ 125 lbs

14

Cindy
Victor

5:30pm CrossFit

1 x 2 @ 120 lbs

15

Rebecca
Stansbury

6:00am CrossFit

1 x 2 @ 105 lbs

16

Leigh
Chandler

4:30pm CrossFit

1 x 2 @ 0 lbs