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Components

Deadlift

Metcon

Metcon

Banded Pull-Through

Settings

Workout

Maximus Effort-us

– Strength: Build to a touch n go 5RM over the course of 5 sets. Shoot for 80% of current 1RM. – Metcon: Today’s Metcon will likely challenge you more than you think. DB Hang Squat Cleans are a movement we don’t see too often so be smart with scaling. Both AMRAPs are meant to be done at near maximal effort.

Warm-up

A:

2 Sets with a barbell + band:
10 RDLs
10 X-Band Walks Each
15 Thoracic Rotations
Then,
3 Rounds of:
3 DB Hang Squat Clean
3 Burpees
6 Alt. Box Step-ups
12 Glute Bridges (squeeze glutes for a 1 ct. at top)
Rest + add light weight

Strength/Skill

B: Deadlift (5RM. Rest 2:00-3:00)

Deadlift

– Touch n Go Conventional
– Rx+:(Use a heavy band over the bar).
– Beginner: 5 x 5, adding if form permits.

Metcon Prep

C: Metcon (No Measure)

2-3 Sets of:
3 DB Hang Squat Cleans
3 Burpee Box Jumps w. stepdown
Rest 60s between sets.

Metcon

D: Metcon (AMRAP - Rounds and Reps)

6 minute amrap.

5 DB Hang Squat Cleans (50s, 35s)
5 Burpee Box Jumps (24, 20)

Rest 3 minutes, then repeat.

L3: (45s, 30s)
L2: (35s, 20s) (20, 15)
L1: (25s, 15s) (Burpees no box)
*Score = Total Reps/Rounds

D2: Metcon (AMRAP - Rounds and Reps)

6 minute amrap.

5 DB Hang Squat Cleans (50s, 35s)
5 Burpee Box Jumps (24, 20)
L3: (45s, 30s)
L2: (35s, 20s) (20, 15)
L1: (25s, 15s) (Burpees no box)
*Score = Total Reps/Rounds

Extra Credit

E: Banded Pull-Through (Accumulate Max Reps in 5:00)

https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be

*Sumo Stance
*Between sets perform a 15s RKC Plank

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

Whiteboard:

Monday, January 21, 2019

Male Clients

1

Joel
Hartzler

1:00PM CrossFit Group Cla...

1 x 5 @ 495 lbs

2

Jason
McLeod

6:00 CrossFit Group Clase...

1 x 5 @ 475 lbs

3

Jordan
Vance

1:00PM CrossFit Group Cla...

1 x 5 @ 455 lbs

4

Albert
Steed

CrossFit: 7:00 AM

1 x 5 @ 445 lbs

495 got one. Didn't put clamps on bar. Didn't have 5 anyways thou...

5

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 5 @ 365 lbs

5

Ryan
Fox

6:00PM CrossFit Group Cla...

1 x 5 @ 365 lbs

6

Dominic
Talanca

1:00PM CrossFit Group Cla...

1 x 5 @ 355 lbs

7

Bradley
Farrell

6:00PM CrossFit Group Cla...

1 x 5 @ 345 lbs

7

Scott
Shapiro

1:00PM CrossFit Group Cla...

1 x 5 @ 345 lbs

235,265,

8

Brett
Smith

1:00PM CrossFit Group Cla...

1 x 5 @ 315 lbs

8

Kevin
English

1:00PM CrossFit Group Cla...

1 x 5 @ 315 lbs

9

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 5 @ 305 lbs

9

TJ
Beatty

6:00 CrossFit Group Clase...

1 x 5 @ 305 lbs

10

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 5 @ 290 lbs

11

Clark
Wilson

6:00 CrossFit Group Clase...

1 x 5 @ 285 lbs

11

Greg
Barber

6:00 CrossFit Group Clase...

1 x 5 @ 285 lbs

12

Christian
Bolz

6:00 CrossFit Group Clase...

1 x 5 @ 255 lbs

12

Scott
Stalls

8:45 CrossFit Group Class...

1 x 5 @ 255 lbs

Tig

13

Justin
Van Zyl

CrossFit: 7:00 AM

1 x 5 @ 245 lbs

14

Jon
Higgins

5:00PM CrossFit Group Cla...

1 x 5 @ 235 lbs

15

Brendan
Davenport

6:00PM CrossFit Group Cla...

1 x 5 @ 225 lbs

tried 235, too heavy

16

Tevis
Blom

CrossFit: 7:00 AM

2 x 5 @ 215 lbs

17

Shane
Higgins

5:00PM CrossFit Group Cla...

1 x 5 @ 165 lbs

18

Paul
Ragan

5:00PM CrossFit Group Cla...

1 x 1 @ 325 lbs

better form next time

Female Clients

1

Gretchen
Steed

5:00PM CrossFit Group Cla...

1 x 5 @ 275 lbs

Pulled 300 for 1

1

Jade
Knutson Day

8:45 CrossFit Group Class...

1 x 5 @ 275 lbs

2

Kimberly
Grenier

1:00PM CrossFit Group Cla...

1 x 5 @ 255 lbs

NEW 1RM #300

2

Shelby
Morge

1:00PM CrossFit Group Cla...

1 x 5 @ 255 lbs

3

Stephanie
Sumner

6:00 CrossFit Group Clase...

1 x 5 @ 242 lbs

4

Christine
Abbata

5:00PM CrossFit Group Cla...

1 x 5 @ 235 lbs

5

Jamie
Troche

8:45 CrossFit Group Class...

1 x 5 @ 215 lbs

6

Amanda
Wickman

6:00PM CrossFit Group Cla...

1 x 5 @ 205 lbs

😬

6

Fraleane
Villa

CrossFit: 7:00 AM

1 x 5 @ 205 lbs

115, 135, 165, 185

7

Private

1:00PM CrossFit Group Cla...

1 x 5 @ 195 lbs

8

Courtney
Steele

6:00 CrossFit Group Clase...

1 x 5 @ 185 lbs

97%- didn’t feel comfortable with 195#. Back.

8

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 5 @ 185 lbs

9

Rebecca
McHenry

5:00PM CrossFit Group Cla...

1 x 5 @ 180 lbs

Old 1RM 205#

10

Cherie
Borders

8:45 CrossFit Group Class...

1 x 5 @ 175 lbs

10

Lindsey
Gerkens

1:00PM CrossFit Group Cla...

1 x 5 @ 175 lbs

10

Liz
Vasquez

1:00PM CrossFit Group Cla...

1 x 5 @ 175 lbs

maximo 175 libras

11

Anna
Zarn

1:00PM CrossFit Group Cla...

1 x 5 @ 165 lbs

Try switch grip next time

11

Debbie
Bolz

8:45 CrossFit Group Class...

1 x 5 @ 165 lbs

12

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 5 @ 160 lbs

65, 85, 105, 125, 155, 160

13

Amber
Barber

CrossFit: 7:00 AM

1 x 5 @ 150 lbs

14

Elizabeth
McLamb

8:45 CrossFit Group Class...

1 x 5 @ 135 lbs

15

Katie
Ragan

1:00PM CrossFit Group Cla...

1 x 5 @ 115 lbs

16

Sarah
White

1:00PM CrossFit Group Cla...

1 x 2 @ 225 lbs