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Components

Turkish Get Up

Metcon

Settings

Workout

Heavy Triples

Warm-up

5 Rounds: (:35 on :15 off)
Assault Bike
Banded Lateral Steps (in place)
Hollow Rocks

Lead by coach:
1:00 Couch Stretch
1:00 Pigeon Stretch
1:00 Side Planks
An in-depth breakdown of the TGU

Strength

Turkish Get Up (12 Minutes to find a heavy Double )

Turkish Get Up

IF Shoulder ROM is an issue in the overhead position scale the movement to a Half Getup and stop at the kneeling position.

Good at Get Ups?? Try a barbell Get Up!!

Metcon

Metcon (Time)

30-20-10
Burpees
GHD Sit-ups
Unbroken Double Unders

Sub for GHD Situps: 60-40-20 Ab Mat Situps
Scale for Double Unders is 1:00 DU Attempts per Round

Mobility

2 Minute Banded Quad/TFL/ Hip Opener (per side)
(Kneeling position, facing the rig, with a Pull-up Band around the rig and hooked to your straight leg)

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

Whiteboard:

Tuesday, February 26, 2019

Male Clients

1

Salvador
Urena

4pm CrossFit

1 x 2 @ 97.02 lbs

2

Adam
Gelfand

12pm CrossFit

1 x 2 @ 85 lbs

3

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 2 @ 80 lbs

barbell

3

Mark
Townley

12pm CrossFit

1 x 2 @ 80 lbs

4

Jerry
Gramling

4pm CrossFit

1 x 2 @ 70 lbs

got 80# on right side. failed left

4

Jim
Pinkerton

7am CrossFit

1 x 2 @ 70 lbs

4

Nate
Cobb

8am CrossFit

1 x 2 @ 70 lbs

5

Brandon
Thorsten

4pm CrossFit

1 x 2 @ 62 lbs

Still wrist limited.

5

Private

5pm CrossFit

1 x 2 @ 62 lbs

5

Fabricio
🦍

12pm CrossFit

1 x 2 @ 62 lbs

#70 att wasnt perfect

5

Mark
Patzer

12pm CrossFit

1 x 2 @ 62 lbs

5

Moyzes
Dias

8am CrossFit

1 x 2 @ 62 lbs

5

Ron
Kao

12pm CrossFit

1 x 2 @ 62 lbs

5

Trenton
Mulder

5pm CrossFit

1 x 2 @ 62 lbs

6

Ken
Nelson

4pm CrossFit

1 x 2 @ 55 lbs

Barbell get Ups

6

Shaun
Storm

7pm CrossFit

1 x 2 @ 55 lbs

7

Ramon
Ulloa

4pm CrossFit

1 x 2 @ 54 lbs

7

Ron
Singer

6pm CrossFit

1 x 2 @ 54 lbs

8

AJ!
Isabelo

6am CrossFit

1 x 2 @ 53 lbs

8

Brad
Damon

6am CrossFit

1 x 2 @ 53 lbs

8

Chad
Baker

12pm CrossFit

1 x 2 @ 53 lbs

8

Chris
Christian

6am CrossFit

1 x 2 @ 53 lbs

8

Felix
Dion

5pm CrossFit

1 x 2 @ 53 lbs

8

Izick
Espinoza

5pm CrossFit

1 x 2 @ 53 lbs

8

Jim
Sirovy

12pm CrossFit

1 x 2 @ 53 lbs

8

Robby
Tabellija

12pm CrossFit

1 x 2 @ 53 lbs

left shoulder weak

8

Zach
Jones

12pm CrossFit

1 x 2 @ 53 lbs

shaky

9

Andrés
Herrera

4pm CrossFit

1 x 2 @ 44 lbs

9

Christopher
Gonzalez

7am CrossFit

1 x 2 @ 44 lbs

9

Dominic
Pardini

6pm CrossFit

1 x 2 @ 44 lbs

9

Ryan
Goderre

5pm CrossFit

1 x 2 @ 44 lbs

9

Tyler
Eickmann

5pm CrossFit

1 x 2 @ 44 lbs

left side looked like garbage

10

Jaimeson
Pollen

6pm CrossFit

1 x 2 @ 35 lbs

10

Steven
Bui

7pm CrossFit

1 x 2 @ 35 lbs

kettlebell

11

Saul
Manzo

6pm CrossFit

1 x 2 @ 26 lbs

12

Scott
Kellner

6am CrossFit

1 x 1 @ 100 lbs

1 rep/side - Barbell

Female Clients

1

Heather
Spears

12pm CrossFit

1 x 2 @ 62 lbs

1 x 1 @ 70# failed left

1

Patricia
Brown

12pm CrossFit

1 x 2 @ 62 lbs

2

Kym
Janke

4pm CrossFit

1 x 2 @ 53 lbs

3

ashley
green

6pm CrossFit

1 x 2 @ 44 lbs

3

Patrisha
Wilson

6am CrossFit

1 x 2 @ 44 lbs

4

Nicole
Schneider

5pm CrossFit

1 x 2 @ 40 lbs

4

Tammy
Nguyen

6am CrossFit

1 x 2 @ 40 lbs

5

Camille
Chamberlen

7am CrossFit

1 x 2 @ 35 lbs

5

Deandra
Van Houten

6pm CrossFit

1 x 2 @ 35 lbs

5

Gracie
Laciste

4pm CrossFit

1 x 2 @ 35 lbs

5

Kait
Pollen

6pm CrossFit

1 x 2 @ 35 lbs

5

Kelly
Hill

5pm CrossFit

1 x 2 @ 35 lbs

5

Kim
McGrath

7pm CrossFit

1 x 2 @ 35 lbs

5

Laura
Ringgold

4pm CrossFit

1 x 2 @ 35 lbs

5

Rachael
Storm

7pm CrossFit

1 x 2 @ 35 lbs

barbell

6

Danielle
Barragan

12pm CrossFit

1 x 2 @ 34 lbs

7

Janis
Green

7am CrossFit

3 x 2 @ 26 lbs

7

Emily
Gruber

6am CrossFit

1 x 2 @ 26 lbs

shoulder pain/instability

7

Jessie
Dubus

6pm CrossFit

1 x 2 @ 26 lbs

7

kasey
stark

5pm CrossFit

1 x 2 @ 26 lbs

7

Theresa
Brinsa

4pm CrossFit

1 x 2 @ 26 lbs

8

Ana
Lozano

5pm CrossFit

1 x 4 @ 18 lbs

8

Lisa
Gift

5pm CrossFit

1 x 2 @ 18 lbs

elbow pain