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On The 8:00... Positi ...
"Meet The Press"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
05/11/2021 - 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):
36 (18/18)
Workout
05/11/2021
“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin Have you ever caught yourself saying, “Well the fact of the matter is…”? Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion. We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here. We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of ours, humility. To always have an open mind, and to always be a student.
Warm-up
See Coaches Board
On The 0:00... Positional Squats: A (Weight)
On the 0:00... Positional Squats: Part A
On the 2:00 x 3 Rounds:
12 Barbell Front Rack Reverse Lunges (6 each leg)
Percentages based on 1RM Front Squat:
Set 1 - 55% of 1RM Front Squat
Set 2 - 60% of 1RM Front Squat
Set 3 - 60-65% of 1RM Front Squat
Stimulus
- We will perform all 6 reps on each leg before switching to the other leg.
On The 8:00... Positional Squats: B (Weight)
On the 8:00... Positional Squats: Part B
On the 2:00 x 3 Rounds:
12 Double Dumbbell Bulgarian Split Squats (6 each leg)
Athlete's choice on weight, with the intention on building each round to a heavy set of 12 on the third round.
Stimulus
- Perform all 6 reps on each leg before switching to the other leg.
"Meet The Press" (Time)
"Meet the Press"
For Time:
70 Calorie Row
60 floor bench press
50 Toes to Bar
30 push press
20 kipping HSPU
10 Front Rack Forward Lunge
MRx: 105/65, Rx: 135/85, RX+: 155/105
Strategy
THE BIG TAKEAWAYS
1. This is a gymnastics (toes to bar) workout. Plan everything around the gymnastics here.
2. Quick reps on bench from the floor.
3. The row is long enough where we can't fully relax, and with no upper pulling for a while after, we can push a little here as long as we can get into the floor bench press quickly.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 11, 2021
Male Clients
1
Jon
LeDuc
6:00 AM CrossFit
135 lbs
2
Duncan
Emmons
4:45 PM CrossFit
105 lbs
3
Matthew
Emmons
8:30 AM Crossfit
100 lbs
4
David
Spungin
3:30 PM CrossFit
95 lbs
4
Gil
Gomez
3:30 PM CrossFit
95 lbs
4
Jeffrey
Scheire
4:45 PM CrossFit
95 lbs
5
3
Pete
3:30 PM CrossFit
85 lbs
5
Brandon
McCarthy
6:00 PM CrossFit
85 lbs
5
Doug
Davis
12:15 PM CrossFit
85 lbs
5
scott
sabina
8:30 AM Crossfit
85 lbs
5
Sylvain
Thibault
6:00 PM CrossFit
85 lbs
6
Brian
Roberts
9:30 AM CrossFit
65 lbs
6
ed
roy
6:00 PM CrossFit
65 lbs
6
Michael
Leonard
6:00 PM CrossFit
65 lbs
6
Steve
Mollen
6:00 AM CrossFit
65 lbs
7
Jim
Anderson
4:45 PM CrossFit
45 lbs
7
Xavi
Gomez
3:30 PM CrossFit
45 lbs
8
Rogers
Franklin
6:00 AM CrossFit
45 lbs
Female Clients
1
Jami
Cheateaux
8:30 AM Crossfit
95 lbs
2
Beata
Wyatt
9:30 AM CrossFit
85 lbs
2
Christina
Griggs
4:45 PM CrossFit
85 lbs
3
Angie
O'Keefe
6:00 AM CrossFit
80 lbs
4
Jordan
Dunbar
8:30 AM Crossfit
75 lbs
4
Kathleen
Dush
9:30 AM CrossFit
75 lbs
4
Katie
Seelhoff
6:00 PM CrossFit
75 lbs
5
courtney
alberts
9:30 AM CrossFit
65 lbs
5
Teri
Heines
6:00 AM CrossFit
65 lbs
6
Annie
Dougherty
7:15 AM CrossFit
55 lbs
6
Carmen
Doyle
6:00 PM CrossFit
55 lbs
6
Sage
Schoenfeld
7:15 AM CrossFit
55 lbs
6
Susan
McDonald
4:45 PM CrossFit
55 lbs
7
Danielle
Harvey
6:00 AM CrossFit
45 lbs
7
kathy
long
8:30 AM Crossfit
45 lbs
7
Sarah
Willoughby
4:45 PM CrossFit
45 lbs
8
Kathy
Griffiths
8:30 AM Crossfit
35 lbs
8
Ruthann
Christensen
3:30 PM CrossFit
35 lbs
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