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Shoulder Press

Strict Pull Ups

Strict Cindy

KB Windmill

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Workout

Strict Cindy

– Strength: Work up to a 1RM strict press. Aim for 5# over previous 1 RM. Rest 2 minutes between heavy singles. – Metcon: This month we have been focusing on strict movements. Today we will perform the benchmark workout ”Cindy” with strict pull-ups. This will be a 20-minute AMRAP of strict pull ups, push ups, and air squats. A good goal is to hit half the number of rounds you completed during regular ”Cindy”

Warm-up

A:

At a slow pace with an empty bar:
10-8-6-4
Strict Press
Barbell Rows
Barbell Curls
*Run 100 Shuttle Jog between rounds (in 25m intervals if possible)
Then,
Review shoulder Press
Review Pull-up Scaling
Review Push-up Scaling

Strength/Skill

B: Shoulder Press (5-4-3-2-1+. Rest 2:00)

Shoulder Press

– Build to a 1RM.
– Beginner: Perform 6 x 4, working on technique and adding weight if form permits.

Metcon Prep

C: Strict Pull Ups (Warm-up x 2 sets of 3. Rest 60s.)

Chin over bar. Play around with mixed grip and supinated

Metcon

D: Strict Cindy (AMRAP - Rounds and Reps)

AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows) (Box Push-ups)

Extra Credit

E: KB Windmill (3 x 6 ea. Rest 30s)

https://www.youtube.com/watch?v=ekF7ChfA5LM

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

Whiteboard:

Friday, April 19, 2019

Male Clients

1

Joel
Hartzler

1:00PM CrossFit Group Cla...

1 x 1 @ 205 lbs

2

Jordan
Vance

1:00PM CrossFit Group Cla...

1 x 1 @ 165 lbs

2

Kevin
Boyette

5:00PM CrossFit Group Cla...

1 x 1 @ 165 lbs

3

Ryan
Fox

5:00PM CrossFit Group Cla...

1 x 1 @ 160 lbs

SUPER STICKY

4

Dominic
Talanca

1:00PM CrossFit Group Cla...

1 x 1 @ 150 lbs

5

Greg
Barber

6:00 CrossFit Group Clase...

1 x 1 @ 145 lbs

6

Scott
Stalls

1:00PM CrossFit Group Cla...

1 x 1 @ 140 lbs

7

Daniel
Scullion

CrossFit: 7:00 AM

1 x 1 @ 135 lbs

7

Tevis
Blom

1:00PM CrossFit Group Cla...

1 x 1 @ 135 lbs

8

Bradley
Cooke

5:00PM CrossFit Group Cla...

1 x 1 @ 125 lbs

8

Christian
Bolz

1:00PM CrossFit Group Cla...

1 x 1 @ 125 lbs

8

Dan
Glauber

CrossFit: 7:00 AM

1 x 1 @ 125 lbs

failed 135

8

Nathan
Graff

6:00 CrossFit Group Clase...

1 x 1 @ 125 lbs

8

Paul
Ragan

1:00PM CrossFit Group Cla...

1 x 1 @ 125 lbs

failed at 130

8

Shane
Higgins

5:00PM CrossFit Group Cla...

1 x 1 @ 125 lbs

9

Daniel
McClanahan

1:00PM CrossFit Group Cla...

1 x 1 @ 105 lbs

Female Clients

1

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 1 @ 120 lbs

w/1lb reds- 10lb PR!!!! So stoked. I have been chasing even a 1lb...

2

Kimberly
Grenier

5:00PM CrossFit Group Cla...

1 x 1 @ 105 lbs

Failed @110 wasn’t budging

2

Meg
Gemelli

1:00PM CrossFit Group Cla...

1 x 1 @ 105 lbs

Same 🤷🏻‍♀️

3

Selena
Boyette

5:00PM CrossFit Group Cla...

1 x 1 @ 100 lbs

4

Heather
Metzler

8:45 CrossFit Group Class...

1 x 1 @ 95 lbs

5

Christine
Abbata

5:00PM CrossFit Group Cla...

1 x 1 @ 90 lbs

Failed 92lbs

5

Gretchen
Steed

1:00PM CrossFit Group Cla...

1 x 1 @ 90 lbs

6

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1 @ 87 lbs

7

Debbie
Bolz

1:00PM CrossFit Group Cla...

1 x 1 @ 85 lbs

7

Diane
Hodapp

CrossFit: 7:00 AM

1 x 1 @ 85 lbs

7

Monica
Jacobs

CrossFit: 7:00 AM

1 x 1 @ 85 lbs

7

Shelby
Morge

1:00PM CrossFit Group Cla...

1 x 1 @ 85 lbs

Seated barbell press

7

Stacy
Kapello-Fox

8:45 CrossFit Group Class...

1 x 1 @ 85 lbs

8

Lindsey
Gerkens

8:45 CrossFit Group Class...

1 x 1 @ 80 lbs

9

Abbey
McClanahan

5:00PM CrossFit Group Cla...

1 x 1 @ 75 lbs

9

Jessica
Weinkle

1:00PM CrossFit Group Cla...

1 x 1 @ 75 lbs

10

Anna
Zarn

6:00 CrossFit Group Clase...

1 x 1 @ 72 lbs

75 not happening

11

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 1 @ 70 lbs

Truly strict, no legs

11

Katie
Ragan

1:00PM CrossFit Group Cla...

1 x 1 @ 70 lbs

12

Liz
Higgins

8:45 CrossFit Group Class...

1 x 1 @ 55 lbs