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Components
Overhead Squat
Underdog
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
5/14/2021 - 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):
32 (11/21)
Workout
5/14/2021
"One can have no smaller or greater mastery than mastery of oneself." Leonardo DiVinci Leonardo DiVinci was one of the first documented individuals to believe that humans could take flight. Imagine living back then, when the idea was first expressed. Talk about a nightmarish idea! The thought of hurling humans intot he air, like a bird, with no guarantee of landing. Pretty damn amazing how his prediction came true, despite it all. The quote at the top is an expression of such a thing. To believe, to master his mind, despite what all external sources may be offering in response. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless. It's good to acknowledge the primary job of our brain - to keep us safe. It's going to aim to convince us that we want to avoid risk, danger, and failure. It's not the competition that will beat us. It will only be ourselves.
Warm-up
See coach's board.
Overhead Squat (3 sets of 5 OHS)
Overhead Squat
- barbells are taken from the rack
- % based on 1RM of OHS
set 1 - 60%
set 2 - 65%
set 3 - 70%
Underdog (Time)
- 100 double unders (100 singles)
- 20 OHS
- 100 du's
- 35/25 cal row
- 100 du's
- 50 double db box step-overs 24/20
- 100 du's
- 35/25 cal row
- 100 du's
- 20 OHS
barbell weight:
MRx: 55/25, Rx: 75/45, Rx+: 95/65
db weight:
Mrx: 35/20, Rx: 40/30, Rx+: 50/35
- you should be able to complete 7-10 reps unbroken of OHS when fresh
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 14, 2021
Male Clients
1
Bryan
Dunbar
6:00 AM CrossFit
1 x 5 @ 160 lbs
2
Cameron
Shepherd
8:30 AM Crossfit
1 x 5 @ 135 lbs
2
Kevin
Gilbert
9:30 AM CrossFit
1 x 5 @ 135 lbs
3
Darren
Reed
6:00 PM CrossFit
1 x 5 @ 105 lbs
3
Jeremy
Landrum
3:30 PM CrossFit
1 x 5 @ 105 lbs
4
Michael
Leonard
3:30 PM CrossFit
1 x 5 @ 75 lbs
4
scott
sabina
9:30 AM CrossFit
1 x 5 @ 75 lbs
5
Brandon
McCarthy
6:00 PM CrossFit
1 x 5 @ 65 lbs
6
Rogers
Franklin
6:00 AM CrossFit
1 x 5 @ 45 lbs
6
Steve
Mollen
6:00 AM CrossFit
1 x 5 @ 45 lbs
7
Jim
Anderson
4:45 PM CrossFit
1 x 5 @ 35 lbs
Female Clients
1
Jordan
Dunbar
8:30 AM Crossfit
1 x 5 @ 85 lbs
2
courtney
alberts
9:30 AM CrossFit
1 x 5 @ 75 lbs
2
Kathleen
Dush
9:30 AM CrossFit
1 x 5 @ 75 lbs
3
Annie
Dougherty
12:15 PM CrossFit
1 x 5 @ 65 lbs
4
Sage
Schoenfeld
4:45 PM CrossFit
1 x 5 @ 55 lbs
5
Jenn
Stuart
9:30 AM CrossFit
1 x 5 @ 45 lbs
6
Allison
Marti
8:30 AM Crossfit
1 x 5 @ 40 lbs
6
Ruthann
Christensen
12:15 PM CrossFit
1 x 5 @ 40 lbs
7
Danielle
Harvey
6:00 AM CrossFit
1 x 5 @ 35 lbs
7
kathy
long
8:30 AM Crossfit
1 x 5 @ 35 lbs
7
Kelly
Burns
8:30 AM Crossfit
1 x 5 @ 35 lbs
8
Karin
Thomsen
4:45 PM CrossFit
1 x 5 @ 30 lbs
9
Kathy
Griffiths
7:15 AM CrossFit
1 x 5 @ 25 lbs
9
Nicole
Van Volkinburg
4:45 PM CrossFit
1 x 5 @ 25 lbs
10
Diane
Dulany
7:15 AM CrossFit
1 x 5 @ 20 lbs
10
Madeleine
Ries
7:15 AM CrossFit
1 x 5 @ 20 lbs
11
Dana
Bossert
8:30 AM Crossfit
1 x 5 @ 15 lbs
12
Christina
Griggs
8:30 AM Crossfit
1 x 5 @ 0 lbs
Front squat 125
12
Sarah
Griggs
8:30 AM Crossfit
1 x 5 @ 0 lbs
Front, 65
12
Teri
Heines
6:00 AM CrossFit
1 x 5 @ 0 lbs
front squats #95
12
Vicki
Spicer
8:30 AM Crossfit
1 x 5 @ 0 lbs
Front squat 75
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