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Components

Back Squat

Metcon

Settings

Workout

Back Squats + Bike/T2B/Row/Presses

Warm-Up

200m Run
10 Cossack Squats
15 GHD Hip Extensions
25 Hollow Rocks
10 Scap Pull-ups
5 Big Kips
20 Banded Squats
:30 Pigeon and Couch Stretch (per side)

Strength

Back Squat (Build to a heavy 5 )

15 Minutes

Metcon

Metcon (Time)

100/80 Calorie Row
*EMOM 4 Toes-to-bar
100/80 Calorie Bike
*EMOM 5 DB Strict Press (40/25)

Rx+: 4 HSPU

25 minute timecap
Sub for 4 T2B: 8 V-Ups
Bikes by the wall for HSPU/DB Press, Rowers on the opposite side for T2B

*You will get the whole first minute to acquire calories before starting T2B

*If you have not cleared your prescribed Calories by the end of minute 14 switch to the next movements.

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

Whiteboard:

Friday, May 24, 2019

Male Clients

1

Adam
Gelfand

12pm CrossFit

1 x 5 @ 315 lbs

1

Connor
Miller 🍟 🍔

4pm CrossFit

1 x 5 @ 315 lbs

1

Izick
Espinoza

12pm CrossFit

1 x 5 @ 315 lbs

2

Fabricio
🦍

12pm CrossFit

1 x 5 @ 295 lbs

3

Craig
Kreinest

12pm CrossFit

1 x 5 @ 275 lbs

3

Jason
Jarrells

12pm CrossFit

1 x 5 @ 275 lbs

3

Jim
Sirovy

8am CrossFit

1 x 5 @ 275 lbs

3

Nate
Cobb

8am CrossFit

1 x 5 @ 275 lbs

3

Papi
Aka Teddy

4pm CrossFit

1 x 5 @ 275 lbs

3

Robby
Tabellija

12pm CrossFit

1 x 5 @ 275 lbs

failed 2nd rep@315

3

Zach
Jones

4pm CrossFit

1 x 5 @ 275 lbs

4

Marco
Quintero

12pm CrossFit

1 x 5 @ 255 lbs

5

Andrés
Herrera

8am CrossFit

1 x 5 @ 245 lbs

5

Gerard
Castro

6am CrossFit

1 x 5 @ 245 lbs

BOX SQUATS

6

Ryan
Goderre

4pm CrossFit

1 x 5 @ 235 lbs

7

Fernando
Flores

7am CrossFit

1 x 5 @ 225 lbs

PR Post-injury

7

Tyler
Eickmann

8am CrossFit

1 x 5 @ 225 lbs

8

Bill
Curci

8am CrossFit

1 x 5 @ 205 lbs

8

Brian
Kent

5pm CrossFit

1 x 5 @ 205 lbs

8

Christopher
Gonzalez

7am CrossFit

1 x 5 @ 205 lbs

8

Ron
Kao

12pm CrossFit

1 x 5 @ 205 lbs

8

Ryan
Figuerado

5pm CrossFit

1 x 5 @ 205 lbs

9

Chad
Baker

12pm CrossFit

1 x 5 @ 195 lbs

10

Private

12pm CrossFit

1 x 5 @ 185 lbs

10

Jaimeson
Pollen

5pm CrossFit

1 x 5 @ 185 lbs

11

S.W
SHIM

12pm CrossFit

1 x 5 @ 160 lbs

12

Mel
Nutter

6pm CrossFit

1 x 5 @ 155 lbs

13

Steven
Bui

5pm CrossFit

1 x 5 @ 140 lbs

14

Marcus
Alexander

7am CrossFit

1 x 5 @ 135 lbs

Female Clients

1

Kim
McGrath

4pm CrossFit

1 x 5 @ 205 lbs

2

Patrisha
Wilson

6am CrossFit

1 x 5 @ 185 lbs

207 attempted x 2

3

Nicole
Schneider

4pm CrossFit

1 x 5 @ 175 lbs

3

Rachael
Storm

4pm CrossFit

1 x 5 @ 175 lbs

4

Camille
Chamberlen

7am CrossFit

1 x 5 @ 165 lbs

4

Private

6pm CrossFit

1 x 5 @ 165 lbs

4

Jaclyn
Morbitzer

8am CrossFit

1 x 5 @ 165 lbs

4

Laura
Ringgold

12pm CrossFit

1 x 5 @ 165 lbs

5

Heather
Spears

6pm CrossFit

1 x 5 @ 160 lbs

6

Brenna
Jarrells

4pm CrossFit

1 x 5 @ 150 lbs

7

Ruth
Rittermann

6am CrossFit

2 x 5 @ 145 lbs

8

Alissa
Cobb

8am CrossFit

1 x 5 @ 140 lbs

8

Donica
Ryder ⛵️

6am CrossFit

1 x 5 @ 140 lbs

8

kasey
stark

5pm CrossFit

1 x 5 @ 140 lbs

9

Kait
Pollen

5pm CrossFit

1 x 5 @ 135 lbs

9

Vienna
Kaiser

8am CrossFit

1 x 5 @ 135 lbs

10

Tara
Larson

7am CrossFit

1 x 5 @ 125 lbs

11

April
Hernandez

8am CrossFit

1 x 5 @ 105 lbs

12

Jaymee
Rivera

4pm CrossFit

1 x 5 @ 20 lbs