Show Workout in Full Screen
Auto Scroll Page
Components
Back Squat
"Shot Clock"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
03/09/2022 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
37 (20/17)
Workout
03/09/2022
“All progress depends on the irrational person.” The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous. When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those who believed things could be done differently. We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”
Back Squat
Back Squat
Back Squat
Build to Heavy Set of 10
Then...
1x10 @ 90% of Heavy 10
1x10 @ 80% of Heavy 10
- This heavy 10 is based on feel for the day.
- Barbell taken from a rack.
- Rest as needed between attempts and drop sets.
- Enter your heavy set of 10 and drop set weights.
Prep
- Hit at least 3 warmup sets of 5-6 reps before making first attempt at heavy 10.
Modifications
- Sub Dumbbell Front Squats
"Shot Clock" (AMRAP - Rounds and Reps)
"Shot Clock"
AMRAP 12:
1 Burpee Pull-up
15 Wallballs
2 Burpee Pull-ups
15 Wallballs
3 Burpee Pull-ups
15 Wallballs
...
[Add 1 Burpee Pull-up Each Round]
WB- MRx: 14/10, Rx: 20/14
- Conditioning Category: Threshold
- Burpee Pull-Ups: Jumping into your pull is permitted (see video).
- Wallballs: Completed in 1-2 sets.
- Score: Rounds + reps.
- Push for big sets on the wallballs.
- Pace the burpee pull-ups in a way that will allow for big sets on the wallballs.
Movement Focus
https://youtu.be/UeIU3lT5zRc?list=TLGG7FSmKiMNyeQwNjAzMjAyMg
Prep
1 Burpee Pull-up
5 Wallballs
2 Burpee Pull-ups
5 Wallballs
Modifications
BURPEE PULL-UP
- Burpee Strict Pull-Up (Rx)
- Burpee Kipping Pull-Up (Rx)
- Pull-Ups (No Burpee)
- Burpees (No Pull-Ups)
WALLBALLS
- Reduce Reps
- Reduce Target Height
- Reduce Loading
- Single Dumbbell Thrusters
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 09, 2022
Male Clients
1
David
Spungin
4:45 PM CrossFit
1 x 10 @ 275 lbs
10x225/250/275
1
Jon
LeDuc
3:30 PM CrossFit
1 x 10 @ 275 lbs
2
John
Wedding
8:30 AM Crossfit
1 x 10 @ 245 lbs
3
John
O'Keefe
3:30 PM CrossFit
1 x 10 @ 225 lbs
4
Jay
Griggs
3:30 PM CrossFit
1 x 10 @ 205 lbs
4
scott
sabina
8:30 AM Crossfit
1 x 10 @ 205 lbs
5
Adam
Watts
3:30 PM CrossFit
1 x 10 @ 195 lbs
5
Josh
Biller
6:00 AM CrossFit
1 x 10 @ 195 lbs
6
Andrew
Salamun
3:30 PM CrossFit
1 x 10 @ 185 lbs
6
justin
pierce
3:30 PM CrossFit
1 x 10 @ 185 lbs
7
James
Kenney
7:15 AM CrossFit
1 x 10 @ 175 lbs
7
Kevin
Garner
6:00 AM CrossFit
1 x 10 @ 175 lbs
8
Dan
Meller
12:15 PM CrossFit
1 x 10 @ 165 lbs
9
Christian
Solomine
3:30 PM CrossFit
1 x 10 @ 155 lbs
9
Darren
Reed
4:45 PM CrossFit
1 x 10 @ 155 lbs
10
ed
roy
4:45 PM CrossFit
1 x 10 @ 135 lbs
11
Matt
Versaggi
12:15 PM CrossFit
1 x 10 @ 105 lbs
12
Leo
Southard
3:30 PM CrossFit
1 x 10 @ 95 lbs
12
Toby
Jansen
3:30 PM CrossFit
1 x 10 @ 95 lbs
13
Dan
Lincoln
6:00 AM CrossFit
1 x 10 @ 75 lbs
Female Clients
1
Katie
Seelhoff
3:30 PM CrossFit
1 x 10 @ 165 lbs
2
Charlotte
Vigeant
12:15 PM CrossFit
1 x 10 @ 145 lbs
3
Angie
O'Keefe
6:00 AM CrossFit
1 x 10 @ 135 lbs
3
courtney
alberts
6:00 AM CrossFit
1 x 10 @ 135 lbs
3
Sarah
Willoughby
4:45 PM CrossFit
1 x 10 @ 135 lbs
3
Trysta
Wedding
8:30 AM Crossfit
1 x 10 @ 135 lbs
4
Kathy
Griffiths
7:15 AM CrossFit
1 x 10 @ 105 lbs
4
Zoe
Bergner
8:30 AM Crossfit
1 x 10 @ 105 lbs
5
Amanda
Spungin
12:15 PM CrossFit
1 x 10 @ 95 lbs
6
Lauren
Connor
12:15 PM CrossFit
1 x 10 @ 90 lbs
7
Brooke
Bemis
4:45 PM CrossFit
1 x 10 @ 85 lbs
7
jessie
schiavone
4:45 PM CrossFit
1 x 10 @ 85 lbs
8
Dana
Bossert
8:30 AM Crossfit
1 x 10 @ 75 lbs
8
Kelsey
Walker
4:45 PM CrossFit
1 x 10 @ 75 lbs
9
Ruthann
Christensen
12:15 PM CrossFit
1 x 10 @ 70 lbs
10
Gina
Steadman
12:15 PM CrossFit
1 x 10 @ 65 lbs
11
Sara
Kenney
7:15 AM CrossFit
1 x 10 @ 50 lbs
Loading...
Powered By Wodify