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Workout

"Jazz Flute" 02.01.2022

"Just come in to workout, we'll take care of the rest." -Probably An Ancient Chinese Proverb (Don't overthink all of the details posted, that's what we are here for)

STEADY

Before class (optional)

LAX BALL: :45E Foot
FOAM ROLL: Pec, Calf, Back
BARBELL SMASH: Bicep/Tricep

2 Rounds:
- 6E Quadruped Thoracic Rotations
- 10E Hamstring Floss https://www.youtube.com/watch?v=JCDj9HSCoAU

READY

2 Rounds (0:00-8:00)
- 1:00 Single Unders
- 10E Half Kneeling Single Arm Banded Lat Pulldown https://www.youtube.com/watch?v=WcgMtbHMZwo
- 8 T-Inchworm w/Push-Up
- 8E Staggered Stance Single Arm KB RDL + Row https://www.youtube.com/watch?v=ZHTsiAlxhnc

* Take 3:00-4:00 to allow athletes to prepare and for S.F.P briefing.

S.F.P.

Strong. Fast. Precise.

Every 3:00 for 4 Sets (12:00-24:00)
- 1 Legless Rope Climb + 2 Rope Climb
- 15/10 Calorie Ski (Substitute for 20 American KB Swings 53/35lbs)

* Level 3: RX
* Level 2: 2-3 RC, 12/9 Calorie Ski
* Level 1: 3 "Lying Pull to Stand" RC, 10/8 Calorie Ski (Sub 20 AKBS 35/26lbs)

Coach Notes: Try to cycle your rope climbs as smoothly as possible and with minimal rest between the reps. Take Ski at a moderate pace in between the rope climbs. If substituting for American KB Swings, the weight should be where you can perform unbroken.

* Allow 6:00 for workout set-up and E.S.D briefing.

Metcon

Metcon (AMRAP - Rounds and Reps)

"Jazz Flute" (30:00-45:00)

15 Minute AMRAP:
- 3 Ring Muscle-Ups
- 9 Double DB Ground to Overhead (50/35)
- 27 Double Unders

* Level 3: RX
* Level 2: 1-2 RMU, DB (40/30)
* Level 1: 3 Seated Banded RMU Transitions OR Standing Ring Row RMU Transition + Jumping Ring Dip, DB (30/20), 27 DU or 54 Singles

GOAL: 6+ Rounds

Coach Notes: RMU should be done in no more than 2 sets if not unbroken. DB G2O can be performed in one smooth motion as Power Snatch, or may be cleaned to shoulders and pressed overhead as a Press/Push-Press/Push-Jerk. DB G2O should also be done in no more than 2 sets and this is the movement where it might be smart to cycle the reps slow and controlled OR take a few seconds half way through the reps to help manage your heart rate. Relax your shoulders and focus on wrist movement as much as possible on your double unders.

* Allow 4:00 for clean-up.

ACCESSORY

Every 1:30 for 3 Sets (4:30) (49:00-53:30)
- 8E Single Arm DB Row (AHAP)
- 12E Single Leg Calf Raise (Rig Assisted)

ADAPTATION

4:00 Alternating EMOM (56:00-60:00)
Minute 1: :30E Thread the Needle
Minute 2: Puppy Pose

Whiteboard:

Tuesday, February 01, 2022

Male Clients

Olivier
Derei

Results For Open Gym

7 + 1

Lv2: 2 ring mu and 40lbs db

Eric
Otero

4pm CrossFit

7 + 0

Strict pullup, 40# DBs

Robby
Tabellija

12pm CrossFit

6 + 14

40#dbs, 6 seated ring pull through

Dan
Chavez

12pm CrossFit

6 + 9

Nate
Cobb

12pm CrossFit

6 + 6

6 PUs, 50 lb DB, SUs

Ryan
Holcombe

6pm CrossFit

6 + 3

Kipling C2B. 40lb DB. 1x singles

David
Hugenbruch

4pm CrossFit

6 + 1

(6) Bar pull-ups, (9) 15# db, (54) singles

Sean
Grindle

4pm CrossFit

6 + 0

John
Hibbard

5am CrossFit

5 + 15

Don
Couch

7am CrossFit

5 + 9

6 banded Pull-Ups 25# DB 54 single unders

Ryan
Gift

6am CrossFit

5 + 8

Jason
Jarrells

5pm CrossFit

5 + 6

Kipping pull ups, 30# db g2oh, mix of single & double unders

Chad
Baker

5am CrossFit

5 + 4

Did the ring mu progression and single understand

Pete
Mc Workman

6am CrossFit

5 + 1

Single ring mu. 30# db and 54 singles

Fabricio
🦍

12pm CrossFit

4 + 15

Sub 6spu

Omar
Juarez

12pm CrossFit

4 + 0

35lbs db

George
M

5am CrossFit

2 + 9

#40 DB 6RPU

Female Clients

Sharon
Lo

6pm CrossFit

8 + 9

Bb pull up 15lb db Su

Samantha
Evans

6pm CrossFit

8 + 0

15db, 54 single unders

Jenny
Schafran

5pm CrossFit

7 + 12

5 seated strict pull-ups 9 G2OH (20# DBs) 27 Dubs

Emma
Smith

6pm CrossFit

7 + 7

Kipping PUs/15lb DBs

Kortnie
Perez

6pm CrossFit

7 + 6

Purple band 54 single unders 15 DB

Jan
Hughes-Austin

4pm CrossFit

7 + 4

3 strict pull-ups, 10# db

Talia
Mercardo

Results For Open Gym

7 + 0

DB 10 lb 54 singles Modified barbell pull ups

Jenie
Reyes

8am CrossFit

6 + 9

Jenny
Hart

6am CrossFit

6 + 9

Low ring turn over, 20# double snatches

Kym
Janke

5pm CrossFit

6 + 8

Mu progression low rings

Lindsey
Hempy

6am CrossFit

6 + 7

1rmu, 25lb h2oh, 27 dus

Janis
Green

8am CrossFit

6 + 6

6 T bar row, 25# db g2oh, 54 su

Steph
Jarosz

12pm CrossFit

6 + 0

6 strict pull ups, 30# db, 27 DU

Laura
Vielmo

4pm CrossFit

5 + 0

6 floor pull-ups, 50lb. DB, 54 singles

Vienna
Kaiser

8am CrossFit

5 + 0

Level 1

Brenna
Jarrells

5am CrossFit

4 + 15

Banded pull ups, 25#, 2x singles

Elizabeth
Leahy

12pm CrossFit

4 + 15

6 banded pull ups; 30# DB; dubs

Claudia
Chaloner

12pm CrossFit

4 + 3

MU transitions, 30# DBs, DUs