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Components

DB Bench Press

Wide Grip Pull Ups We ...

Metcon

Banded Pull-apart

Settings

Workout

Full Aerobic Capacity!

– Strength: The goal of today’s work is to build in weight with the pull-up and use one weight across all sets for the DB Bench Press. This is 4 ”work sets” so don’t count your 2-3 build-up sets in this figure. – Metcon: Today’s metcon consists of 2 separate AMRAPs which will keep the heart rate elevated to help improve aerobic capacity. There is 60s of designated rest between AMRAPs which won’t be enough to fully recover. Aim for 80-85% intensity throughout this workout.

Warm-up

A:

Form rowing: 5 minutes
Then,
Inchworm with push up x 5
Scap squeeze x 10 on pull up bar
Push-ups x 10
Scorpion x 10
Deadbug x 20 (total)
Then,
2 rounds of:
2 rope pulls
10 burpees
10 Medball front squats
10 Medball strict press
10 Wall balls

Strength/Skill

B1: DB Bench Press (4 x 8-10. Rest 30s.)

B2: Wide Grip Pull Ups Weighted (4 x 2. Rest 30s.)

– take 2-3 "ramp-up sets" then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b.
– Partner Assisted Pull-up: 4 x 5.

Metcon

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 7:
Row 250 Meters
1 Rope Climb
10 KBS (53, 35)

Rest 60s

AMRAP 7:
Row 250 Meters
10 Hand Release Push-ups
10 Wall balls (20, 14)

Rx+:(Legless Rope Climbs) (10 HSPU in place of HR Push-ups) (30, 20)
L2: (2 Ground to standing with rope) (35, 25) (Box Push-ups) (14, 10)
L1: (10 Ring Rows per round) (35, 25 Russian Swing) (Box Push-ups) (10, 8)
*Alternate Options
– 200m Run
– 250m Ski Erg or 15/12 Calorie Bike

Extra Credit

D: Banded Pull-apart (4 x 50. Rest as needed.)

https://www.youtube.com/watch?v=cnWbmqdU0Og&feature=youtu.be

– change grip every set i.e. supinated or pronated
– this should be 50 continuous reps without stopping.

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

Whiteboard:

Wednesday, March 06, 2019

Male Clients

1

Bradley
Farrell

6:00PM CrossFit Group Cla...

4 x 10 @ 75 lbs

1

Brett
Smith

5:00PM CrossFit Group Cla...

4 x 10 @ 75 lbs

1

Joel
Brown

6:00 CrossFit Group Clase...

4 x 10 @ 75 lbs

1

Kevin
Boyette

6:00PM CrossFit Group Cla...

4 x 10 @ 75 lbs

2

Dan
Glauber

6:00 CrossFit Group Clase...

4 x 10 @ 60 lbs

2

Daniel
Scullion

6:00 CrossFit Group Clase...

4 x 10 @ 60 lbs

2

Greg
Barber

6:00 CrossFit Group Clase...

4 x 10 @ 60 lbs

2

Jeff
Groves

8:45 CrossFit Group Class...

4 x 10 @ 60 lbs

2

Kevin
English

1:00PM CrossFit Group Cla...

4 x 10 @ 60 lbs

60 lbs dumbbells

2

Nathan
Graff

6:00 CrossFit Group Clase...

4 x 10 @ 60 lbs

3

Christian
Bolz

1:00PM CrossFit Group Cla...

4 x 10 @ 50 lbs

3

Clark
Wilson

6:00 CrossFit Group Clase...

4 x 10 @ 50 lbs

3

TJ
Beatty

6:00 CrossFit Group Clase...

4 x 10 @ 50 lbs

4

Bernie
Mowbray

6:00PM CrossFit Group Cla...

4 x 10 @ 45 lbs

3 sets @ 45#, 1 set @ 50#

4

Paul
Ragan

1:00PM CrossFit Group Cla...

4 x 10 @ 45 lbs

4

Tevis
Blom

CrossFit: 7:00 AM

4 x 10 @ 45 lbs

5

Jon
Higgins

6:00PM CrossFit Group Cla...

4 x 10 @ 40 lbs

5

Phillip
Jacobs

5:00PM CrossFit Group Cla...

4 x 10 @ 40 lbs

6

Shane
Higgins

5:00PM CrossFit Group Cla...

4 x 8 @ 40 lbs

6

Scott
Shapiro

5:00PM CrossFit Group Cla...

3 x 10 @ 40 lbs

40x3,

6

Alan
Brook

8:45 CrossFit Group Class...

2 x 8 @ 50 lbs

6

Ryan
Fox

1:00PM CrossFit Group Cla...

1 x 8 @ 75 lbs

50, 60, 75, 75x6

Female Clients

1

Courtney
Steele

6:00PM CrossFit Group Cla...

4 x 10 @ 45 lbs

2

Heather
Metzler

8:45 CrossFit Group Class...

4 x 10 @ 40 lbs

3

Jill
Scullion

6:00 CrossFit Group Clase...

4 x 10 @ 35 lbs

3

Stephanie
Sumner

6:00 CrossFit Group Clase...

4 x 10 @ 35 lbs

4

Fraleane
Holt

6:00 CrossFit Group Clase...

4 x 10 @ 30 lbs

4

Jamie
Troche

6:00PM CrossFit Group Cla...

4 x 10 @ 30 lbs

5

Blair
Williams

6:00 CrossFit Group Clase...

4 x 10 @ 25 lbs

5

Brooke
Scacheri

8:45 CrossFit Group Class...

4 x 10 @ 25 lbs

5

Debbie
Bolz

8:45 CrossFit Group Class...

4 x 10 @ 25 lbs

5

Jennifer
Sullivan

8:45 CrossFit Group Class...

4 x 10 @ 25 lbs

5

Katie
Ragan

1:00PM CrossFit Group Cla...

4 x 10 @ 25 lbs

6

Karla
Fierimonte

8:45 CrossFit Group Class...

4 x 10 @ 20 lbs

7

Pam
Stalls

CrossFit: 7:00 AM

4 x 10 @ 15 lbs

8

Monica
Jacobs

8:45 CrossFit Group Class...

3 x 8 @ 35 lbs

1x10 @ 30#

8

Private

6:00 CrossFit Group Clase...

2 x 10 @ 35 lbs

8

Jeanette
Egerer

6:00 CrossFit Group Clase...

2 x 10 @ 35 lbs