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Components
Paused Back Squats
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Ghetto Cowboy - Crossfit North Cloud
Class
(All)
CrossFit: 5:15 AM
CrossFit: 6:15 AM
CrossFit: 8:15 AM
CrossFit: 5:15 PM
CrossFit: 6:15 PM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (12/18)
Workout
Ghetto Cowboy
Warm-up
2-3 Sets:
1:00 Row
10 Single Arm KB Thruster (Light-Moderate) (5/side)
7 Single Arm Ring Rows (each side)
Then…
Build to Back Squat set #1 Weight.
Optional Warmup
Crossover Symmetry Activation
Then...
Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Weightlifting
Paused Back Squats (5 x 3)
*3 Second Pause in the bottom
Take 1-2 warm-up sets up to working weight
Metcon
Metcon (Time)
Complete 10 Rounds for Time:
10 Wallballs (20/14)
1 Rope Climb
Rx+:
10 Wallballs (30/20)
1 Legless Rope Climb
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 25, 2022
Male Clients
1
Allan
Jackson
CrossFit: 5:15 PM
1 x 3 @ 325 lbs
2
Michael
Loring
CrossFit: 5:15 AM
1 x 3 @ 315 lbs
3
Joshua
Meyer
CrossFit: 6:15 AM
1 x 3 @ 255 lbs
4
Luke
Lister
CrossFit: 5:15 AM
1 x 3 @ 235 lbs
5
Brad
Robert
CrossFit: 6:15 AM
1 x 3 @ 225 lbs
5
Chuck
Lambertz
CrossFit: 6:15 AM
1 x 3 @ 225 lbs
5
Jerry
Sipe
CrossFit: 6:15 AM
1 x 3 @ 225 lbs
5
Keagan
Boyd
CrossFit: 5:15 PM
1 x 3 @ 225 lbs
6
Jeff
Kindel
CrossFit: 5:15 PM
1 x 3 @ 205 lbs
6
Justin
Ferrell
CrossFit: 5:15 AM
1 x 3 @ 205 lbs
6
PJ
Kearn
CrossFit: 6:15 PM
1 x 3 @ 205 lbs
7
James
Coash
CrossFit: 6:15 AM
1 x 3 @ 95 lbs
Female Clients
1
Kayla
Garst
CrossFit: 6:15 AM
1 x 3 @ 215 lbs
3sec @ bottom
2
Private
CrossFit: 6:15 PM
1 x 3 @ 185 lbs
3
Laura
Krier
CrossFit: 8:15 AM
1 x 3 @ 165 lbs
4
Jenny
Bauer
CrossFit: 6:15 PM
1 x 3 @ 155 lbs
5
Erin
Segebart
CrossFit: 6:15 PM
1 x 3 @ 135 lbs
5
Jolene
Pfeil
CrossFit: 5:15 PM
1 x 3 @ 135 lbs
5
Shaelin
Giersch
CrossFit: 6:15 AM
1 x 3 @ 135 lbs
6
Leah
Loring
CrossFit: 8:15 AM
1 x 3 @ 125 lbs
6
Mallory
Robert
CrossFit: 8:15 AM
1 x 3 @ 125 lbs
7
Jill
Krier
CrossFit: 8:15 AM
1 x 3 @ 115 lbs
8
Amber
Hanson
CrossFit: 8:15 AM
1 x 3 @ 105 lbs
8
Candace
Lister
CrossFit: 5:15 AM
1 x 3 @ 105 lbs
3 sec pause
8
Cynthia
Atwell
CrossFit: 6:15 AM
1 x 3 @ 105 lbs
8
Lori
Weber
CrossFit: 8:15 AM
1 x 3 @ 105 lbs
9
Anna
Jackson
CrossFit: 5:15 PM
1 x 3 @ 95 lbs
10
Sharon
Klima
CrossFit: 5:15 PM
1 x 3 @ 75 lbs
11
Gina
Metzler
CrossFit: 8:15 AM
1 x 3 @ 40 lbs
11
Pat
LeDuc
CrossFit: 8:15 AM
1 x 3 @ 40 lbs
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