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"Baxter" 02.02.2022

"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

Beofre class (optional)

PRE CLASS

FOAM ROLL: :45E Quads, Glute, Lat/Rib
ACTIVE BANDED: Pigeon https://www.youtube.com/watch?v=SP-x5DgfQa4

2 Rounds:
- 5E Super Lunge w/Thoracic Rotations https://www.youtube.com/watch?v=zzMZR0arjsc
- 10 Scap Pull Ups + :10 Hang

READY

2 Rounds (0:00-8:00)
- 1:00 Air Bike
- 12 Cuban Press w/Change Plates
- 8E KB Goblet Reverse Lunge
- 1 Wall Walk + :20 Wall Facing HS Hold

* Allow 8:00-10:00 for S.F.P briefing and athletes to build FS weight.

S.F.P.

Strong. Fast. Precise.

Every 3:30 for 4 Set (18:00-32:00)
- 4 Front Squat w/70% 1RM
- 8 Back Squat
- 15 Hand Release Push-Ups

* You will perform your 4 Front Squats, rack the barbell and then immediately go into your 8 Back Squats with the same weight you just performed your front squats at.

* Allow 5:00-6:00 for athletes to put away equipment and brief Metcon

Metcon

Metcon (AMRAP - Rounds and Reps)

"BAXTER" (38:00-45:00)

7:00 AMRAP:
- 15 Wall Balls (30/20)
- 3 Wall Walk

* Level 3: RX
* Level 2: WB (20/14)
* Level 1: WB (14/10), Half-ROM Wall Walk

* Goal: 5+ Rounds

* Coach Notes: Wall Balls should be unbroken but if absolutely necessary, break into 2 sets MAX. Be quick on your wall walks to minimize time under tension. This will be uncomfortable. Embrace it.

* REST 3:00 then move into ACCESSORY.

ACCESSORY

4:00 Alternating EMOM (48:00-52:00)
Minute 1: :15E Single Leg Elevated Glute Bridge ISO (Heel on Wall Ball)
Minute 2: :45 Heel Elevated Wall Sit https://www.youtube.com/watch?v=xG9SRd1a9-U

ADAPTATION

4 Minute EMOM (56:00-60:00)
Minute 1: :30E Eagle in Saddle
Minute 2: :30E Twisted Cross

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

Whiteboard:

Wednesday, February 02, 2022

Male Clients

1

Eric
Otero

4pm CrossFit

4 + 0

1

Ryan
Keith

12pm CrossFit

4 + 0

2

Mike
Tighe

6pm CrossFit

3 + 11

Might have been "dating up" with that 30lb'r

3

Bryan
Ruezga

6pm CrossFit

3 + 9

🤢🤢🤢

4

Fabricio
🦍

12pm CrossFit

3 + 2

5

Aaron
Hart

6am CrossFit

3 + 0

Stopped. Wall walks hurt shoulder

5

Paul
Miller 🍄 🍑

4pm CrossFit

3 + 0

6

Nate
Cobb

12pm CrossFit

2 + 5

7

George
M

5am CrossFit

2 + 2

8

Robby
Tabellija

12pm CrossFit

4 + 17

20#wb

9

Sean
Grindle

5am CrossFit

4 + 15

10

Fernando
Flores

6pm CrossFit

4 + 9

Lv2

11

Omar
Juarez

12pm CrossFit

4 + 0

12

Dan
Chavez

12pm CrossFit

3 + 17

13

John
Hibbard

5am CrossFit

3 + 15

14

Chad
Baker

5am CrossFit

3 + 12

Started with 20lbs then moved to 14 lbs

15

Marionne
Matusalem

12pm CrossFit

3 + 3

20# wall ball

15

Ryan
Gift

6am CrossFit

3 + 3

20lbs

16

David
Hugenbruch

4pm CrossFit

3 + 0

Level 1 - 14#, 1/2 Rom wall walk

16

Moe
Mubarak

7am CrossFit

3 + 0

17

Pete
Mc Workman

6am CrossFit

2 + 17

Female Clients

1

Kim
McGrath

7am CrossFit

4 + 17

2

Lisa
Gift

5pm CrossFit

6 + 0

3

Phoebe
Seaver

7am CrossFit

5 + 6

Goblet squat & push-ups

4

Samantha
Evans

6pm CrossFit

5 + 0

Wb 10lbs

5

Talia
Mercardo

6pm CrossFit

4 + 16

10 lbs WB 3 modified wall walks

6

Shannon
Blyth

7am CrossFit

4 + 15

18# kb goblet squats, 15# single arm anchor press 10 each side.

7

Vienna
Kaiser

8am CrossFit

4 + 11

8lb - front arm raise

8

Kelly
Morris

6am CrossFit

4 + 7

12 lb wallball Scaled wall walks

9

Jenny
Hart

6am CrossFit

4 + 5

15 push-ups per rd instead of wallwalks

10

Donica
Ryder ⛵️

5am CrossFit

4 + 1

14# wall balls unbroken

10

Remle
Urmenita

5pm CrossFit

4 + 1

14# wb 5 inch worms instead of 3 wall walks

11

Betsy
Gelfand

5am CrossFit

4 + 0

14# WB

11

Jenie
Reyes

8am CrossFit

4 + 0

11

Steph
Jarosz

6pm CrossFit

4 + 0

14# WB, 3 wall walks

12

Alissa
Cobb

7am CrossFit

3 + 17

#30 med ball squats (ankle)

13

Jenny
Schafran

5am CrossFit

3 + 16

14# WB 3 Box Pike Walk ups

14

Brenna
Jarrells

5am CrossFit

3 + 15

14#

14

Elizabeth
Leahy

12pm CrossFit

3 + 15

Not quite full vertical wall walks

14

Gretchen
Otero

4pm CrossFit

3 + 15

20# wall walks, 14# wb

15

Lindsey
Hempy

6am CrossFit

3 + 12

sub step-ups

16

Private

5pm CrossFit

3 + 11

17

Claudia
Chaloner

8am CrossFit

3 + 0

14# WB, half range wall walks

17

Theresa
Brinsa

12pm CrossFit

3 + 0

8

17

Tish
(Letitia) ...

5am CrossFit

3 + 0

10#WB