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Front Squat

Metcon

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Workout

Three Gargoyles

READY

1.) 1 Round (0:00-8:00)
- 400M Run
- 15E Side Lying Hip Abduction/Adduction
- 8E KB Goblet Kang Squat
- 8E Single Leg Lateral Box Step Ups (24"/20")

* Allow 10:00 to brief S.F.P and allow athletes to build in weight to 70% of their 1RM Front Squat.

S.F.P.

Front Squat

2.) S.F.P: Every 3:00 for 7 Sets (18:00-39:00)
Set 1: 4 Front Squat w/70% + 8 Back Squat
Set 2: 3 Front Squat w/77.5% + 6 Back Squat
Set 3: 2 Front Squat w/85% + 4 Back Squat
Set 4: 1 Front Squat w/92.5% + 2 Back Squat
Set 5: 1 Front Squat AHAP
Set 6: 1 Front Squat AHAP
Set 7: 1 Front Squat AHAP

* This is our final week of our FS/BS combo squat cycle. After your 4 opening sets of the combo we have been working with, you will take your final 3 sets to build to a 1RM for the day.
* Allow 6:00 to brief E.S.D, allow athletes to grab water, and to prepare for the workout.

E.S.D.

Metcon (Time)

3.) "Three Gargoyles"
For Time: (45:00-53:00)
- 200M Run
- 15 Deadlifts (185/125)
- 15 Box Jump Over (24"/20")
- 200M Run
- 12 Deadlifts (185/125)
- 12 Box Jump Over (24"/20")
- 200M Run
- 9 Deadlifts (185/125)
- 9 Box Jump Over (24"/20")

* Goal: Sub 6:00, Time Cap: 8:00

* Level 3: RX
* Level 2: Barbell (35-40% 1RM)
* Level 1: Barbell (35-40% 1RM), Box Step Ups

ADAPTATION

4.) (56:00-60:00)
Minute 1: :20E Lizard + Half Kneeling Hamstring (R) Minute 2: :20E Lizard + Half Kneeling Hamstring (L)
Minute 3: :20E Pidgeon
Minute 4: :45 Cat/Cow Transitions

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

Whiteboard:

Tuesday, March 08, 2022

Male Clients

1

Laith
Quntar

5pm CrossFit

1 x 1 @ 350 lbs

Knees tracking little toe heavy

2

Aaron
Hart

6am CrossFit

1 x 1 @ 325 lbs

Missed 330

3

Connor
Miller 🍟 🍔

6am CrossFit

1 x 1 @ 319.72 lbs

145kg (failed 150kg/330# attempt)

4

Bryan
Ruezga

6pm CrossFit

1 x 1 @ 315 lbs

5

Fabricio
🦍

12pm CrossFit

1 x 1 @ 307 lbs

6

Nate
Cobb

12pm CrossFit

1 x 1 @ 304 lbs

7

Adam
Gelfand

12pm CrossFit

1 x 1 @ 295 lbs

8

Tom
Brown

Results For Open Gym

1 x 1 @ 275 lbs

9

Andrés
Herrera

6pm CrossFit

1 x 1 @ 265 lbs

9

Robby
Tabellija

12pm CrossFit

1 x 1 @ 265 lbs

10

Alexander
Pulido

6pm CrossFit

1 x 1 @ 255 lbs

Failed 260. Dizzies

10

Jacob
Fader

12pm CrossFit

1 x 1 @ 255 lbs

10

Paul
Miller

4pm CrossFit

1 x 1 @ 255 lbs

11

Nathaniel
Jack Daniel

6pm CrossFit

1 x 1 @ 250 lbs

12

Eric
Otero

6pm CrossFit

1 x 1 @ 245 lbs

13

AJ!
Isabelo

6am CrossFit

1 x 1 @ 240 lbs

14

John
Hibbard

5am CrossFit

1 x 1 @ 225 lbs

Felt really heavy

14

Ron
Kao

7am CrossFit

1 x 1 @ 225 lbs

Failed2x 230

15

Dan
Chavez

12pm CrossFit

1 x 1 @ 220 lbs

15

George
M

6am CrossFit

1 x 1 @ 220 lbs

15

Luke
Campanella

12pm CrossFit

1 x 1 @ 220 lbs

16

Ryan
Gift

6am CrossFit

1 x 1 @ 215 lbs

17

Christian
Lopez

12pm CrossFit

1 x 1 @ 210 lbs

18

Mike
Small

4pm CrossFit

1 x 1 @ 195 lbs

19

Chris
Christian

6am CrossFit

1 x 1 @ 185 lbs

19

Emilio
Lee

12pm CrossFit

1 x 1 @ 185 lbs

19

Marionne
Matusalem

12pm CrossFit

1 x 1 @ 185 lbs

20

Miguel
Parra

12pm CrossFit

1 x 1 @ 175 lbs

Failed 185

20

Omar
Juarez

12pm CrossFit

1 x 1 @ 175 lbs

21

Moe
Mubarak

8am CrossFit

1 x 1 @ 170 lbs

22

Pete
Mc Workman

6am CrossFit

1 x 1 @ 165 lbs

23

David
Hugenbruch

4pm CrossFit

1 x 1 @ 125 lbs

Female Clients

1

Amanda
Carson

4pm CrossFit

1 x 1 @ 210 lbs

1

Shawn
Ryan

8am CrossFit

1 x 1 @ 210 lbs

2

Claudia
Chaloner

12pm CrossFit

1 x 1 @ 200 lbs

3

Patrisha
Wilson

6am CrossFit

1 x 1 @ 196 lbs

4

Lenae
Parzanese

5am CrossFit

1 x 1 @ 185 lbs

4

Lisa
Gift

5pm CrossFit

1 x 1 @ 185 lbs

5

Priscilla
Villarreal

5pm CrossFit

1 x 1 @ 175 lbs

Missed 185

6

Betsy
Gelfand

5am CrossFit

1 x 1 @ 172 lbs

7

Janis
Green

8am CrossFit

1 x 1 @ 170 lbs

8

Eva
Kristof

6am CrossFit

1 x 1 @ 160 lbs

Post injury

8

Rachael
Hoffman

Results For Open Gym

1 x 1 @ 160 lbs

Hip/glute felt bit better, now just need to build back strength

9

Emily
Small

7am CrossFit

1 x 1 @ 150 lbs

Failed 155

10

Shannon
Blyth

7am CrossFit

1 x 1 @ 146 lbs

105, 117, 128, 139, 146 (97% of 1RM), 151 attempt, 151 attempt.

10

Shannon
Blyth

7am CrossFit

1 x 1 @ 146 lbs

105, 117, 128, 140, 146 (97% 1RM), 151 (2 attempts)

11

Patricia
Brown

5pm CrossFit

2 x 1 @ 145 lbs

11

Tish
(Letitia) ...

5am CrossFit

1 x 1 @ 145 lbs

12

Maria
Mercado

6pm CrossFit

1 x 1 @ 140 lbs

No joda

13

Private

5pm CrossFit

1 x 1 @ 135 lbs

13

Kayleigh
Patton

12pm CrossFit

1 x 1 @ 135 lbs

13

Rachael
Record

7am CrossFit

1 x 1 @ 135 lbs

13

Vienna
Kaiser

8am CrossFit

1 x 1 @ 135 lbs

14

Jenny
Hart

6am CrossFit

1 x 1 @ 134 lbs

Worked to moderate 🤰

15

Diana
Ramos

6pm CrossFit

1 x 1 @ 125 lbs

15

Elizabeth
Leahy

4pm CrossFit

1 x 1 @ 125 lbs

85 ,96, 105, 115, 115, 120, 125

16

Crystal
Laney

5pm CrossFit

1 x 1 @ 120 lbs

16

Sheila
Wong

12pm CrossFit

1 x 1 @ 120 lbs

17

Emma
Smith

6pm CrossFit

1 x 1 @ 115 lbs

18

Tanya
Agrawal

6pm CrossFit

1 x 1 @ 110 lbs

19

Heather
Dunn

4pm CrossFit

3 x 1 @ 95 lbs

20

Jan
Hughes-Austin

4pm CrossFit

1 x 1 @ 75 lbs

55, 60, 65, 70, 75

21

Kelsey
Niemann

7am CrossFit

3 x 1 @ 55 lbs

achilles said no today

21

Samantha
Evans

6pm CrossFit

1 x 1 @ 55 lbs