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Metcon

That Escalated Quickly

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Workout

2/3/2021

Our identity isn't shaped by the good times; but by the challenging ones. In those moments, it will never be about what we say, but by what we do.

Warm-up

See Coach's board.

Metcon (Time)

Conditioning:

On the 6:00 x 3 rds:
- 50 heavy rope jump rope
- 21/15 cal Echo bike
- 2/1 legless rope climbs

- score is for the slowest rd.
- aim to finish each round by the 4:00 mark, leaving two minutes to rest
- sub: 100 regular rope jumps
- sub: small rope pulls for rope climbs

That Escalated Quickly (Time)

3 rds:
- 15 front squats
- 25 DU's (50 singles)

directly into
- 1,000m/800m row

3rds:
- 12 thrusters
- 25 DU's

directly into
- 1,000m/800m row

3 rds:
- 9 hang clusters
- 25 DU's
MRx: 75/55, Rx: 95/65, Rx+:115/85

- barbell weight should be moderately light, something you could do 25+ unbroken when fresh
- push the first half of the row then pace the ending to prepare for the next part of the workout.

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

Whiteboard:

Wednesday, February 03, 2021

Male Clients

1

Private

7:15 AM CrossFit

3:04

2

3
Pete

4:00PM CrossFit

3:08

3

Zach
Wyatt

4:00PM CrossFit

3:10

4

Jay
Griggs

9:30 AM CrossFit

3:43

5

Rob
Bush

6:00 AM CrossFit

3:52

6

Michael
Sevilla

5:00 PM CrossFit

2:45

Rx w/legs

7

Darren
Reed

12:15 PM CrossFit

3:02

Rack rope

8

Doug
Davis

12:15 PM CrossFit

3:07

regular rope climb

9

Jon
LeDuc

6:00 AM CrossFit

3:10

9

scott
sabina

8:30 AM Crossfit

3:10

10

Brian
Roberts

12:15 PM CrossFit

3:15

regular rope climb x 1

11

Dan
Lincoln

6:00 AM CrossFit

3:26

12

Kevin
Gilbert

9:30 AM CrossFit

3:30

Regular rope climbs

13

Matthew
Emmons

8:30 AM Crossfit

4:00

Rope climb with legs

14

Frank
Stanbach

6:00 PM CrossFit

4:30

15

Jeremy
Landrum

6:00 PM CrossFit

5:45

Rx w/legs

Female Clients

1

Christina
Griggs

7:15 AM CrossFit

2:40

2

courtney
alberts

6:00 AM CrossFit

1:44

3

Kerry
Riefenberg

4:00PM CrossFit

1:52

4

Brooke
Bemis

4:00PM CrossFit

1:58

1 rd Rx

5

Sarah
Guillaudeu

6:00 AM CrossFit

2:06

6

Kathy
Griffiths

8:30 AM Crossfit

2:10

7

Gina
Steadman

12:15 PM CrossFit

2:22

Rack rope

7

Sage
Schoenfeld

4:00PM CrossFit

2:22

8

Dana
Bossert

8:30 AM Crossfit

2:24

9

Vicki
Spicer

8:30 AM Crossfit

2:35

10

Angie
O'Keefe

6:00 AM CrossFit

2:52

11

Beata
Wyatt

4:00PM CrossFit

3:00

11

Jenn
Hisle

5:00 PM CrossFit

3:00

11

Peri
Vogl

9:30 AM CrossFit

3:00

Regular rope climbs

12

Susan
McDonald

5:00 PM CrossFit

3:09

13

Shannon
Mahan

7:15 AM CrossFit

3:20

14

alexandra
tunney

5:00 PM CrossFit

3:30

Rx w/legs

14

Ruthann
Christensen

3:00 PM CrossFit

3:30

15

MaryBeth
Price

8:30 AM Crossfit

3:43

16

Katherine
Landrum

6:00 PM CrossFit

4:00