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Components
Overhead Squat
"Chipper Conditioning"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
05/28/2021 - 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):
21 (9/12)
Workout
05/28/2021
“The only thing that is different about me, is that I'm not afraid to die on a treadmill.” - Will Smith It’s not about the treadmill. It’s what the treadmill stands for. Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career. Probably. But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it. Full heart, full commitment, full effort. In wherever we go.
Warm-up
See Coaches Board
Overhead Squat (Weight)
6 Sets:
3 Overhead Squats
Percentages based on 1RM Overhead Squat:
Set 1 - 65%
Set 2 - 70%
Sets 3+4+5 - 75%
"Chipper Conditioning" (Time)
For Time:
100/80 Calorie Bike Erg
80 Wallballs
60 Ab-Mat Sit-Ups
40 Single Arm Dumbbell Power Snatches
20 Burpee Box Jump Overs (24"/20")
WB: MRx: 14/10, Rx: 20/14
DB: MRx: 40/25, Rx: 50/35
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 28, 2021
Male Clients
1
Ryan
Vogl
4:45 PM CrossFit
165 lbs
2
Rob
Bush
12:15 PM CrossFit
155 lbs
3
Cameron
Shepherd
8:30 AM Crossfit
135 lbs
3
David
Spungin
4:45 PM CrossFit
135 lbs
3
Doug
Davis
12:15 PM CrossFit
135 lbs
4
Darren
Reed
12:15 PM CrossFit
130 lbs
4
Matthew
Emmons
8:30 AM Crossfit
130 lbs
5
3
Pete
4:45 PM CrossFit
115 lbs
5
Jon
LeDuc
6:00 AM CrossFit
115 lbs
Female Clients
1
Beata
Wyatt
9:30 AM CrossFit
70 lbs
1
Peri
Vogl
9:30 AM CrossFit
70 lbs
2
Allison
Marti
8:30 AM Crossfit
55 lbs
3
Kathy
Griffiths
8:30 AM Crossfit
35 lbs
4
Allison
Fletcher
8:30 AM Crossfit
30 lbs
4
kathy
long
8:30 AM Crossfit
30 lbs
5
Dana
Bossert
8:30 AM Crossfit
15 lbs
6
Kelly
Burns
4:45 PM CrossFit
75 lbs
7
Teri
Heines
6:00 AM CrossFit
65 lbs
Front Squats
8
Vicki
Spicer
8:30 AM Crossfit
55 lbs
Front Squats
9
Ann
Archinal
6:00 AM CrossFit
20 lbs
10
Amanda
Spungin
9:30 AM CrossFit
10 lbs
Goblet squats
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