Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Settings

Workout

“Bobby”

STEADY

1a.) Before Class Hour
- Foam Roll: T-Spine/Lat/Hamstring/Calf
- Side Lying Thoracic Windmill: 2 X 8E
- Single Leg Stand: 2 X :30E (Eyes closed if possible)

READY

1.) 1 Round (0:00-14:00)
- 2:00 Run/Ride/Row (1:00 EASY, then increase pace every :15)
- 15E Side Lying Hip Abduction/Adduction
- 15 Scapular Pull-Ups
- 12E Deadbug w/Change Plates
- 6E Super Lunge

* With the remaining time, quickly brief S.F.P and then have athletes start performing light warm-up sets for Back Squat.

S.F.P.

Back Squat (Establishing a 2RM Back Squat)

2.) Back Squat: Every 2:15 for 8 Sets (14:00-32:00)
Interval 1: 7 w/40%
Interval 2: 6 w/50%
Interval 3: 5 w/60%
Interval 4: 4 w/70%
Interval 5: 3 w/80%
Interval 6-8: 2 w/90%+

* See workout notes below.

* Allow 8:00 for athletes to clean up their weight and prepare for E.S.D.

E.S.D.

Metcon (Time)

3.) "Bobby"
6 Rounds for Time: (40:00-54:00)
- 12 T2B
- 12 American KB Swings (70/53)

* Goal: <11:00, Time Cap: 14:00

* Level 3: RX
* Level 2: Knee Raises, KB (53/35)
* Level 1: Knee Raises OR Ab-Mat Sit-Ups, KB 35/26)

* See workout notes below.

* Allow 3:00 for athletes to prepare for Adaptation.

ADAPTATION

4.) (57:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :45 Puppy Pose

WORKOUT NOTES

S.F.P. Notes:
Today we are establishing a 2RM Back Squat. All percentages are based on your 3RM Back Squat that you established on 04.11.2022. If you did not perform the 3RM Back Squat on 04.11.2022, please build to a heavy double for the day progressing in weight over the course of your sets. The goal would be to perform a 2RM heavier than the 3RM you established a couple weeks ago.

E.S.D. Notes:
This will get grippy. Be smart and break up your T2B AND KB Swings into VERY manageable sets from the beginning. You can always choose to hang on longer as you get a few rounds in and get a gauge of the workout.

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

Whiteboard:

Wednesday, April 27, 2022

Male Clients

1

Konstantin
Zagustin

6pm CrossFit

1 x 2 @ 405 lbs

2

Laith
Quntar

6pm CrossFit

1 x 2 @ 375 lbs

1x 280

3

Adam
Gelfand

12pm CrossFit

1 x 2 @ 365 lbs

3

Nate
Cobb

12pm CrossFit

1 x 2 @ 365 lbs

4

Ruben
Hernandez

12pm CrossFit

1 x 2 @ 355 lbs

5

Ramon
Ulloa

4pm CrossFit

1 x 2 @ 345 lbs

5

Robby
Tabellija

12pm CrossFit

1 x 2 @ 345 lbs

6

Aaron
Hart

6am CrossFit

1 x 2 @ 340 lbs

Missed 345

7

Andrés
Herrera

5pm CrossFit

1 x 2 @ 305 lbs

7

Jacob
Fader

4pm CrossFit

1 x 2 @ 305 lbs

8

Paul
Miller

4pm CrossFit

1 x 2 @ 300 lbs

9

Alexander
Pulido

4pm CrossFit

1 x 2 @ 295 lbs

1@300

10

Spencer
Baker

5pm CrossFit

1 x 2 @ 290 lbs

11

AJ!
Isabelo

6am CrossFit

1 x 2 @ 285 lbs

12

Eric
Otero

5pm CrossFit

1 x 2 @ 275 lbs

12

Michael
Gallagher

6pm CrossFit

1 x 2 @ 275 lbs

12

Pat
Paszt

5pm CrossFit

1 x 2 @ 275 lbs

13

Ryan
Figuerado

5pm CrossFit

1 x 2 @ 271 lbs

14

Nathaniel
Jack Daniel

6pm CrossFit

1 x 2 @ 270 lbs

15

Dan
Chavez

12pm CrossFit

1 x 2 @ 245 lbs

15

Luke
Campanella

12pm CrossFit

1 x 2 @ 245 lbs

16

Don
Couch

6pm CrossFit

1 x 2 @ 235 lbs

100 120 145 170 190 215 225 235 235

16

Ryan
Gift

6am CrossFit

1 x 2 @ 235 lbs

Failed 247

17

Emilio
Lee

8am CrossFit

3 x 2 @ 230 lbs

Interval 1: 25 lbs each side Interval 2: 45 Interval 3: 60 Interv...

17

Christian
Lopez

8am CrossFit

1 x 2 @ 230 lbs

17

Eric
Cisneros

7am CrossFit

1 x 2 @ 230 lbs

18

George
M

5pm CrossFit

1 x 2 @ 225 lbs

19

Pete
Mc Workman

6am CrossFit

1 x 2 @ 220 lbs

20

Joel
Briggs

8am CrossFit

1 x 2 @ 215 lbs

21

Mike
Small

8am CrossFit

1 x 2 @ 205 lbs

22

Miguel
Parra

12pm CrossFit

1 x 2 @ 185 lbs

22

Omar
Juarez

12pm CrossFit

1 x 2 @ 185 lbs

23

Sean
Robinson

5pm CrossFit

8 x 2 @ 175 lbs

23

David
Hugenbruch

4pm CrossFit

1 x 2 @ 175 lbs

24

Andrey
Agiy

12pm CrossFit

1 x 2 @ 160 lbs

25

Bill
Curci

Results For Open Gym

1 x 3 @ 155 lbs

5x85,95,105,115,125,135,145; 3x155

26

John
Hibbard

Results For Open Gym

5 x 5 @ 125 lbs

Used weights in garage. Superset with walking lunges

27

Anthony
Florez Garcia

5am CrossFit

8 x 2 @ 15 lbs

28

David
Callahan

6pm CrossFit

1 x 1 @ 165 lbs

Focus on going lower and pushing up on the bar.

Female Clients

1

Amanda
Carson

4pm CrossFit

1 x 2 @ 255 lbs

1

Patrisha
Wilson

Results For Open Gym

1 x 2 @ 255 lbs

2

Claudia
Chaloner

12pm CrossFit

1 x 2 @ 245 lbs

105, 135, 165, 185, 205, 225, 235

2

Shawn
Ryan

8am CrossFit

1 x 2 @ 245 lbs

3

Lisa
Gift

4pm CrossFit

1 x 2 @ 240 lbs

4

Jenie
Reyes

6am CrossFit

1 x 2 @ 235 lbs

5

Patricia
Brown

5pm CrossFit

3 x 2 @ 230 lbs

6

Private

4pm CrossFit

1 x 2 @ 220 lbs

6

Priscilla
Villarreal

5pm CrossFit

1 x 2 @ 220 lbs

Failed second one

7

Lindsey
Hempy

6am CrossFit

1 x 2 @ 200 lbs

Not 90% but no back pain!

8

Jen
Carroll

Results For Open Gym

2 x 2 @ 198 lbs

9

Steph
Jarosz

12pm CrossFit

1 x 2 @ 191.84 lbs

10

Cierra
🌌

8am CrossFit

1 x 2 @ 185 lbs

195 for one failed on second

11

Allison
Hart

6pm CrossFit

1 x 2 @ 180 lbs

Oof 90%. 190x1

12

Emily
Small

7am CrossFit

1 x 2 @ 175 lbs

1 rep @180

13

Rachael
Hoffman

4pm CrossFit

1 x 2 @ 170 lbs

Box squat instead

14

Madison
Rickard

Results For Open Gym

1 x 2 @ 165 lbs

14

Shannon
Blyth

6am CrossFit

1 x 2 @ 165 lbs

170 for 1.

15

Gretchen
Otero

5pm CrossFit

1 x 2 @ 155 lbs

16

Elizabeth
Leahy

12pm CrossFit

1 x 2 @ 150 lbs

16

Jenny
Hart

6am CrossFit

1 x 2 @ 150 lbs

Pregnant 20 weeks 75%

17

Elizabeth
Mele

Results For Open Gym

1 x 2 @ 145 lbs

17

Maria
Mercado

6pm CrossFit

1 x 2 @ 145 lbs

Rebuilding.

18

Jordyn
Lilly

5pm CrossFit

1 x 2 @ 135 lbs

19

Becca
Chang

5pm CrossFit

1 x 2 @ 130 lbs

~74%

19

Kortnie
Perez

6pm CrossFit

1 x 2 @ 130 lbs

20

Phoebe
Seaver

7am CrossFit

3 x 2 @ 115 lbs

21

Katya
Hurwitz

6pm CrossFit

8 x 2 @ 85 lbs

22

Cynthia Flavia
Belman

5pm CrossFit

1 x 2 @ 45 lbs

23

April
Graff

12pm CrossFit

0 x 0 @ 0 lbs