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Components

Floor Press

Metcon

Banded Tricep Extensions

Settings

Workout

Floor Press

I have missed the teamwork and energy!

Warm-up

2 Rounds:
:30 T, Y, W Flow (Video: https://www.youtube.com/watch?v=v-TX00NNyE4)
10 Push-ups w/ Rotation to Side Plank
20 Double Unders or 6 Double Under Attempts

**For the T,Y,W Flow You should be able to your hands off the floor the entire :30 before adding any load.

Skill Review

(6 Minutes of Floor Press Technique)
Concentration on racking and unracking the barbell, scapular positioning, pause at the bottom.

Strength

Floor Press (5-5-5 then 2 x 5 at the same load)

Floor Press

(14 Minutes)

Metcon

Metcon (AMRAP - Reps)

(4x) 3 Minute AMRAPS:
40 Double Unders
20 Hand Release Push-ups
Max Calories (Assault Bike, Rower or Ski Erg)
*Rest 1 Minute Between Rounds

Notes:
Your score is total Reps over all three rounds combined. Note in comments what equipment you used for calories.

Scales:
Scale 40 Double Unders to 40 Single Leg Single Unders (20 per leg) or 60 Singles

Accessory Work

Banded Tricep Extensions (3 Sets x Max Reps)

The key for a huge pump

Looking for you to be able to complete between 12-15 Reps per round. Track your band in comments.

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

Whiteboard:

Tuesday, June 09, 2020

Male Clients

1

TOM
Hill

6am CrossFit

2 x 5 @ 270 lbs

2

Brandon
Thorsten

4pm CrossFit

2 x 5 @ 245 lbs

Easy

3

Connor
Miller 🍟 🍔

5pm CrossFit

2 x 5 @ 235 lbs

4

Gordon
Ip

8am CrossFit

2 x 5 @ 230 lbs

5

Gerard
Castro

6am CrossFit

2 x 5 @ 225 lbs

5

Nate
Cobb

12pm CrossFit

2 x 5 @ 225 lbs

5

Papi
Aka Teddy

6pm CrossFit

2 x 5 @ 225 lbs

6

Jim
Pinkerton

6am CrossFit

2 x 5 @ 220.5 lbs

7

Jason
Pierson

8am CrossFit

2 x 5 @ 205 lbs

8

Kevin
Gelfand

12pm CrossFit

2 x 5 @ 195 lbs

8

Ryan
Goderre

5pm CrossFit

2 x 5 @ 195 lbs

9

Adam
Gelfand

12pm CrossFit

2 x 5 @ 185 lbs

9

Brian
Sepulveda

5pm CrossFit

2 x 5 @ 185 lbs

9

Michael
SYLLIAASEN

5pm CrossFit

2 x 5 @ 185 lbs

10

Ryan
Keith

12pm CrossFit

2 x 5 @ 177 lbs

60 kg

11

AJ!
Isabelo

6am CrossFit

2 x 5 @ 176.4 lbs

12

Olivier
Derei

7pm CrossFit

2 x 5 @ 175 lbs

13

Bill
Curci

4pm CrossFit

3 x 5 @ 165 lbs

95-135-165x3

13

Scott
Kellner

6am CrossFit

3 x 5 @ 165 lbs

5 @ 95, 5 @ 135, 3 x 5 @ 165, 5 @ 185

13

Brian
Kalmenson

6am CrossFit

2 x 5 @ 165 lbs

13

Ron
Kao

7pm CrossFit

2 x 5 @ 165 lbs

13

Ryan
Figuerado

5pm CrossFit

2 x 5 @ 165 lbs

14

Chris
Christian

6am CrossFit

2 x 5 @ 155 lbs

14

Eric
Svensen

6am CrossFit

2 x 5 @ 155 lbs

14

Iain
Fulton

7am CrossFit

2 x 5 @ 155 lbs

14

Patrick
Kelly

4pm CrossFit

2 x 5 @ 155 lbs

15

Andrés
Herrera

4pm CrossFit

2 x 5 @ 150 lbs

16

Eric
Otero

5pm CrossFit

2 x 5 @ 135 lbs

16

Private

6pm CrossFit

2 x 5 @ 135 lbs

17

Jaimeson
Pollen

7pm CrossFit

2 x 5 @ 130 lbs

18

Robby
Tabellija

12pm CrossFit

2 x 5 @ 125 lbs

19

Eduardo
Anguiano Lopez

4pm CrossFit

2 x 5 @ 115 lbs

19

Jet
Javelet

5pm CrossFit

2 x 5 @ 115 lbs

19

John
King

6am CrossFit

2 x 5 @ 115 lbs

19

Ryan
Gift

6am CrossFit

2 x 5 @ 115 lbs

20

Abdullah
Alsalam

6am CrossFit

2 x 5 @ 0 lbs

Female Clients

1

Kim
McGrath

8am CrossFit

2 x 5 @ 120 lbs

2

Kym
Janke

12pm CrossFit

2 x 5 @ 115 lbs

Gym reopened yesterday

3

Alissa
Cobb

12pm CrossFit

2 x 5 @ 105 lbs

3

Brenna
Jarrells

12pm CrossFit

2 x 5 @ 105 lbs

3

Wifey
(aka Chris ...

6pm CrossFit

2 x 5 @ 105 lbs

4

Camille
Chamberlen

8am CrossFit

2 x 5 @ 100 lbs

4

Jessica
Belcher

7am CrossFit

2 x 5 @ 100 lbs

4

Karli-Mae
Ochoa

7am CrossFit

2 x 5 @ 100 lbs

4

Laura
Ringgold

5pm CrossFit

2 x 5 @ 100 lbs

4

Ruth
Rittermann

6am CrossFit

2 x 5 @ 100 lbs

5

Allison
Hart

8am CrossFit

2 x 5 @ 95 lbs

5

Private

4pm CrossFit

2 x 5 @ 95 lbs

5

Patricia
Brown

6pm CrossFit

2 x 5 @ 95 lbs

6

Janis
Green

7am CrossFit

2 x 5 @ 85 lbs

6

Jasmine
Poon

7pm CrossFit

2 x 5 @ 85 lbs

6

Kait
Pollen

6pm CrossFit

2 x 5 @ 85 lbs

6

kasey
stark

4pm CrossFit

2 x 5 @ 85 lbs

6

Lisa
Gift

6am CrossFit

2 x 5 @ 85 lbs

6

Melissa
Gomez

4pm CrossFit

2 x 5 @ 85 lbs

6

Trish
Turner

4pm CrossFit

2 x 5 @ 85 lbs

6

Theresa
Brinsa

7am CrossFit

2 x 5 @ 85 lbs

7

Megan
Gibbings

5pm CrossFit

2 x 5 @ 75 lbs

8

Maria
Mercado

6pm CrossFit

2 x 5 @ 70 lbs

9

Jessica
Pierson

5pm CrossFit

2 x 5 @ 65 lbs

9

Veronica
King

5pm CrossFit

2 x 5 @ 65 lbs

45, 50, 55, 65, 65

10

Gretchen
Otero

5pm CrossFit

2 x 5 @ 60 lbs

One set at 70

11

Donica
Ryder ⛵️

6am CrossFit

2 x 5 @ 50 lbs

12

Laura
Vielmo

12pm CrossFit

2 x 5 @ 0 lbs

40k (green/red)