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Components

Front Rack Box Squat

Metcon

Metcon

Reverse Hypers

Banded Good Mornings

Settings

Workout

Legs Legs legs

– Strength: Week 3 (final week) of Front Box Squats. All sets should be executed fast and with great technique. – Metcon: Don’t underestimate this workout. Choose a weight that is challenging, but keep in mind that this workout is going to become very challenging after the first 50 reps. Your core and legs will both be on fire. Have a goal to complete sets of 14-20 reps at a time.

Warm-up

A:

Knee Hug + Lunge + Forearm to Floor + Toe Point + Thoracic Rotation x 20 total reps
Then,
2 Rounds of:
10 X-Band Walk Right
10 Banded Goodmornings
10 X-Band Walk Left
Then,
Front Box Squats
Broad Jumps
Review Double KB Front Rack Walking Lunges

Strength/Skill

B: Front Rack Box Squat (3/8 x 2 @60-65%, every 60s.)

– 3 warm-up sets/8 work sets.

C: Metcon (Distance)

Broad Jump: 3 Attempts at Max Distance.

Metcon

D: Metcon (Time)

100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)

L3: (45, 30)
L2: (35 25)
L1: (Bodyweight Walking Lunges or light DBs in suitcase/farmers carry hold)
10:00 Cap

Extra Credit

E1: Reverse Hypers (3 x 30 @50% of Back Squat. Rest 60s.)

Reverse Hypers

or

E2: Banded Good Mornings (3 x 30. Rest 60s.)

Good mornings with band behind neck.

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

Whiteboard:

Thursday, June 06, 2019

Male Clients

1

Joel
Brown

5:00PM CrossFit Group Cla...

8 x 2 @ 275 lbs

2

Daniel
Scullion

1:00PM CrossFit Group Cla...

8 x 2 @ 245 lbs

3

Jason
McLeod

6:00 CrossFit Group Clase...

8 x 2 @ 225 lbs

4

Brett
Smith

5:00PM CrossFit Group Cla...

8 x 2 @ 205 lbs

5

Ryan
Fox

8:45 CrossFit Group Class...

8 x 2 @ 185 lbs

6

Colin
Kennedy

1:00PM CrossFit Group Cla...

8 x 2 @ 175 lbs

7

Nathan
Graff

6:00 CrossFit Group Clase...

8 x 2 @ 165 lbs

8

Greg
Barber

6:00 CrossFit Group Clase...

8 x 2 @ 160 lbs

9

Dan
English

1:00PM CrossFit Group Cla...

8 x 2 @ 155 lbs

Not too hard. Maybe bench above parallel.

9

Shane
Higgins

5:00PM CrossFit Group Cla...

8 x 2 @ 155 lbs

9

Tevis
Blom

1:00PM CrossFit Group Cla...

8 x 2 @ 155 lbs

10

Brian
Rogers

5:00PM CrossFit Group Cla...

8 x 2 @ 145 lbs

10

Kevin
English

CrossFit: 7:00 AM

8 x 2 @ 145 lbs

Female Clients

1

Ali
Papi

5:00PM CrossFit Group Cla...

8 x 2 @ 170 lbs

2

Jill
Scullion

6:00 CrossFit Group Clase...

8 x 2 @ 135 lbs

2

Meg
Gemelli

6:00 CrossFit Group Clase...

8 x 2 @ 135 lbs

2

Stephanie
Sumner

6:00 CrossFit Group Clase...

8 x 2 @ 135 lbs

3

Heather
Metzler

8:45 CrossFit Group Class...

8 x 2 @ 130 lbs

3

Stacy
Kapello-Fox

8:45 CrossFit Group Class...

8 x 2 @ 130 lbs

4

Christine
Abbata

6:00PM CrossFit Group Cla...

8 x 2 @ 120 lbs

5

Courtney
Steele

5:00PM CrossFit Group Cla...

8 x 2 @ 115 lbs

5

Selena
Boyette

6:00 CrossFit Group Clase...

8 x 2 @ 115 lbs

6

Christine
Cadwallader

8:45 CrossFit Group Class...

8 x 2 @ 105 lbs

7

Amanda
Wickman

5:00PM CrossFit Group Cla...

8 x 2 @ 100 lbs

69%

7

Private

6:00 CrossFit Group Clase...

8 x 2 @ 100 lbs

8

Olessia
Roth

5:00PM CrossFit Group Cla...

8 x 2 @ 95 lbs

9

Brooke
Scacheri

8:45 CrossFit Group Class...

8 x 2 @ 80 lbs

9

Jennifer
Sullivan

8:45 CrossFit Group Class...

8 x 2 @ 80 lbs

9

Monica
Jacobs

8:45 CrossFit Group Class...

8 x 2 @ 80 lbs

Snappy

9

Pam
Stalls

6:00 CrossFit Group Clase...

8 x 2 @ 80 lbs

10

Karla
Fierimonte

8:45 CrossFit Group Class...

8 x 2 @ 75 lbs

10

Mary
Kay McLeod

1:00PM CrossFit Group Cla...

8 x 2 @ 75 lbs

2 sets at 70, then increased

11

Abbey
McClanahan

5:00PM CrossFit Group Cla...

8 x 2 @ 70 lbs