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Components

Wide Stance Box Squats

Game Day

Banded Pull-Through

Settings

Workout

Just Go 4 It!

– Strength: Build to a 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight, stick back on the box and have spotters in place. Use a wide stance. – Metcon: Each section of this workout is intended to be done at near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest between sections to repeat your output on AMRAP #2.

Warm-up

A:

Oscillatory Form Roll Adductors x 45s/each (pick a spot and stay on that spot only moving 2-3 inches)
Then,
Dynamics x 5 minutes including:
Jumping Jack shuffle
High knees
Butt Kicks
90 degree hip rotation
Carioca
Lateral lunge
Then,
2 rounds x 5 reps per BB movement of:
RDL
Front Squat
Hang Muscle Clean
Power Clean
X-Band Walks x 10 each direction OR mini-band over knees.

Strength/Skill

B: Wide Stance Box Squats (3RM. Rest 2:00)

– 15" Box
– Beginner: 5 x 5, adding weight if form permits (or a higher height box).

Metcon Prep

C: Metcon (No Measure)

Power Clean + Front Squat: Build to desired metcon weight performing sets of 1 + 1. Rest 60s.

Metcon

D: Game Day (Time)

For total time.

30 Front Squats (155, 105)
30 Lateral Burpees

Rest 5:00

30 Power Cleans (155, 105)
30 Lateral Burpees

L3: (135, 95)
L2: (115, 75)
L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)
*20:00 Cap

*Score = splits for each section. 7 Minute Cap for each section.
*Rest 7 Min not 5 for this one

Extra Credit

– Set: Banded Pull-Through (4 x 25. Rest as needed)

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

– Sets 1+2: Medium Stance
– Sets 3+4: Ultra Wide Stance
– squeeze glutes hard on each repetition

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

Whiteboard:

Monday, March 04, 2019

Male Clients

1

Joel
Hartzler

1:00PM CrossFit Group Cla...

1 x 3 @ 420 lbs

Bench

2

Brett
Smith

5:00PM CrossFit Group Cla...

1 x 3 @ 385 lbs

3

Ryan
Fox

5:00PM CrossFit Group Cla...

1 x 3 @ 325 lbs

Felt good. Probably could have done more if I hadn’t been doing s...

4

Joel
Brown

6:00 CrossFit Group Clase...

1 x 3 @ 315 lbs

5

Brett
Keeler

1:00PM CrossFit Group Cla...

1 x 3 @ 305 lbs

5

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 3 @ 305 lbs

6

Dan
Glauber

1:00PM CrossFit Group Cla...

1 x 3 @ 265 lbs

7

Shane
Higgins

5:00PM CrossFit Group Cla...

1 x 3 @ 250 lbs

8

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 3 @ 245 lbs

9

Brian
Rogers

6:00 CrossFit Group Clase...

1 x 3 @ 235 lbs

9

Greg
Barber

6:00 CrossFit Group Clase...

1 x 3 @ 235 lbs

10

Kevin
English

5:00PM CrossFit Group Cla...

1 x 3 @ 230 lbs

11

Bernie
Mowbray

6:00PM CrossFit Group Cla...

1 x 3 @ 225 lbs

95, 135, 185, 225

11

Jeff
Groves

8:45 CrossFit Group Class...

1 x 3 @ 225 lbs

12

Brendan
Davenport

1:00PM CrossFit Group Cla...

1 x 3 @ 215 lbs

Feel pretty good about this one. Maybe could’ve done 225, but I’m...

13

Justin
Van Zyl

CrossFit: 7:00 AM

1 x 3 @ 200 lbs

14

Christian
Bolz

6:00PM CrossFit Group Cla...

1 x 3 @ 185 lbs

14

Nathan
Graff

6:00 CrossFit Group Clase...

1 x 3 @ 185 lbs

14

Paul
Ragan

5:00PM CrossFit Group Cla...

1 x 3 @ 185 lbs

15

Scott
Stalls

8:45 CrossFit Group Class...

1 x 3 @ 175 lbs

16

Clark
Wilson

6:00 CrossFit Group Clase...

1 x 3 @ 0 lbs

19-2 - 169 reps

Female Clients

1

Jade
Knutson Day

5:00PM CrossFit Group Cla...

1 x 3 @ 225 lbs

235x1

2

Gretchen
Steed

1:00PM CrossFit Group Cla...

1 x 3 @ 205 lbs

3

Heather
Metzler

8:45 CrossFit Group Class...

1 x 3 @ 185 lbs

3

Stephanie
Sumner

6:00 CrossFit Group Clase...

1 x 3 @ 185 lbs

4

Christine
Cadwallader

8:45 CrossFit Group Class...

1 x 3 @ 175 lbs

4

Shelby
Morge

1:00PM CrossFit Group Cla...

1 x 3 @ 175 lbs

5

Amanda
Wickman

5:00PM CrossFit Group Cla...

1 x 3 @ 170 lbs

25# PR

6

Cherie
Borders

8:45 CrossFit Group Class...

1 x 3 @ 165 lbs

7

Debbie
Bolz

1:00PM CrossFit Group Cla...

1 x 3 @ 155 lbs

8

Anna
Zarn

6:00PM CrossFit Group Cla...

1 x 3 @ 145 lbs

8

Courtney
Steele

6:00 CrossFit Group Clase...

1 x 3 @ 145 lbs

8

Olessia
Roth

5:00PM CrossFit Group Cla...

1 x 3 @ 145 lbs

9

Beth
Grace

8:45 CrossFit Group Class...

1 x 3 @ 135 lbs

9

Elizabeth
McLamb

5:00PM CrossFit Group Cla...

1 x 3 @ 135 lbs

9

Jessica
Weinkle

1:00PM CrossFit Group Cla...

1 x 3 @ 135 lbs

10

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 3 @ 125 lbs

10

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 3 @ 125 lbs

15# PR

11

Katie
Ragan

1:00PM CrossFit Group Cla...

1 x 3 @ 115 lbs

11

Rachel
Hatfield

8:45 CrossFit Group Class...

1 x 3 @ 115 lbs

12

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 3 @ 110 lbs

13

Karla
Fierimonte

8:45 CrossFit Group Class...

1 x 3 @ 105 lbs

Got 2 @110

14

Blair
Williams

6:00 CrossFit Group Clase...

5 x 5 @ 75 lbs