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Components
Weighted Pull Ups
Do The Math
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
06/07/2022 - 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 (21/11)
Workout
06/07/2022
“Every strike brings you closer to your next home run.” - Babe Ruth When you hear the name “Babe Ruth”, what’s the first thing that comes to mind? Hall of Fame home run hitter. What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits. These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names. Every missed lift. Every poor competition. Every embarrassing stumble. It’s bringing us closer. This is where we get better.
Weighted Pull Ups (5 Rounds for weight)
Weighted Pull-Up
For Total Load:
5 Sets of 5
- Use a belt or squeeze a dumbbell between the thighs or feet.
- The idea here is to choose heavy loads across.
- If you cannot do an unbroken set of 5 strict pull-ups with any weight, complete 5 x 5 reps with bands. So...Try even a little weight, with bands!
Rx is any weight STRICT PULL UPS
- Score: Enter loading for each set. Overall score with be the sum total of these weights.
Prep
10 Scap Retractions
5 Kip Swings
1-3 Strict Pul-Ups
Do The Math (Calories)
"Do The Math"
On the 2:00 x 10 Rounds:
1 Rope Climb
15 Wallballs
Max Calorie Row
WB-MRx: 14/12, Rx: 20/14
*Score: Total Calories
- Conditioning Category: Threshold
- Ropes: Completed in under 30s.
- Wallballs: Completed in under 45s.
- Athletes should have at least 30s on the rower each round.
- Aim to stop the row about 10s before the 2:00 mark so that you can prepare for the next round.
- Focus on strong foot clamps going up the rope.
- Aim for unbroken sets or 1 break max on the wallballs.
- See if you can hold the same number of calories each round.
Prep
1 Rope
5 Wallballs
7 Cal Row
Modifications
ROPE CLIMB
- Reduce Rope Height
- 3 Strict Pull-Ups + 3 Knees To Chest
- 6 Alternating Dumbbell Plank Rows
WALLBALLS
- Reduce Reps/Loading
- Medball Front Squats
- Single Dumbbell Thrusters
ROW
- Bike
- Ski
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 07, 2022
Male Clients
1
Spencer
Sargent
6:00 PM CrossFit
346 Total lbs
2
Jay
Griggs
8:30 AM Crossfit
185 Total lbs
3
Sylvain
Thibault
6:00 PM CrossFit
175 Total lbs
4
Adam
Watts
12:15 PM CrossFit
150 Total lbs
5
Rob
Bush
8:30 AM Crossfit
110 Total lbs
6
Bryan
Dunbar
6:00 AM CrossFit
100 Total lbs
20# vest, red band set one, blue for rest
7
Chris
Bowen
6:00 PM CrossFit
90 Total lbs
8
ed
roy
6:00 PM CrossFit
30 Total lbs
9
Jon
LeDuc
8:30 AM Crossfit
0 Total lbs
body weight
9
Josh
Biller
6:00 AM CrossFit
0 Total lbs
green band
9
Steve
Mollen
6:00 AM CrossFit
0 Total lbs
green for set 1, black for rest
10
Michael
Leonard
6:00 PM CrossFit
100 Total lbs
banded
10
Tim
Lundy
4:45 PM CrossFit
100 Total lbs
11
Matt
Versaggi
6:00 PM CrossFit
65 Total lbs
Two purple bands
12
Ryan
Vogl
12:15 PM CrossFit
21 Total lbs
13
Xavi
Gomez
4:45 PM CrossFit
9 Total lbs
scaled
14
3
Pete
4:45 PM CrossFit
0 Total lbs
butterfly
14
Dan
Meller
12:15 PM CrossFit
0 Total lbs
14
John
Hays
9:30 AM CrossFit
0 Total lbs
body weight
14
Kevin
Garner
12:15 PM CrossFit
0 Total lbs
14
Mark
Richardson
12:15 PM CrossFit
0 Total lbs
Female Clients
1
courtney
alberts
6:00 AM CrossFit
0 Total lbs
purple band
1
Kathy
Griffiths
7:15 AM CrossFit
0 Total lbs
green band
1
Sarah
Willoughby
7:15 AM CrossFit
0 Total lbs
black band set 1, worked on kips for rest
1
Teri
Heines
7:15 AM CrossFit
0 Total lbs
5x5 body weight
1
Tiffany
Behr
6:00 AM CrossFit
0 Total lbs
black and red band
2
Beata
Wyatt
4:45 PM CrossFit
100 Total lbs
banded
3
Lauren
Connor
6:00 PM CrossFit
50 Total lbs
banded
4
Christina
Crane
4:45 PM CrossFit
0 Total lbs
banded
4
Heather
Meyers
8:30 AM Crossfit
0 Total lbs
Banded, 1&2-green and purple, 3 green, 4 green and red, 5-green
4
Jennifer
DiCarlo
9:30 AM CrossFit
0 Total lbs
2 green, red and black band
4
Ruthann
Christensen
12:15 PM CrossFit
0 Total lbs
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