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Components

Metcon

Settings

Workout

6.9.2022

Warm-up

1 set:
:20 bike (easy pace)
5 single-arm ring rows/arm
20 bicycle crunches

1 set:
:20 bike (add 5-10 RPMs)
10 ring rows
10 laying toes-to-bars (hands hold on to DB)

1 set:
:20 bike (add 5-10 RPMs)
10 jumping pull-ups
10 sit-ups (no DB)

1 set:
:20 bike (add 5-10 RPMs)
5-10 strict pull-ups
10 weighted sit-ups

Warm-Up

Rope Climb Review & Scaling Options

Metcon

Metcon (3 Rounds for reps)

3 rounds for reps:
2:00 rope climbs (15 ft)
1:00 weighted sit-ups (15/25 lb)
1:00 Assault bike
– Rest 1:00

Intermediate: 10ft climb 10/15#
Beginner: Pull to stands/Situps

Warm-Up

Metcon (No Measure)

Accumulate:
50 weighted dips
– Use a dumbbell or medicine ball to add load to the dips.
– Perform the dips on the rings or static straight bars.

Warm-Up

3 sets:
:30 cobra stretch
:30 alternating scorpion stretch

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

Whiteboard:

Thursday, June 09, 2022

Male Clients

1

Josh
Littauer

5:00 pm CrossFit

156 Total Reps

4/26/25, 4/26/22, 4/23/22

2

Eric
Leininger

5:00 am CrossFit

127 Total Reps

3

Noel
Janacek

6:00 am CrossFit

125 Total Reps

3/20/21, 3/20/20, 2/21/15

4

Sudheer
Reddy

5:00 pm CrossFit

115 Total Reps

3,22,15|3,21,12|3,22,14

5

Tom
Machness

7:00pm CrossFit

112 Total Reps

6

Craig
Kamrowski

5:00 pm CrossFit

106 Total Reps

3/21/13 3/20/12 3/18/13

7

Daz
Williams

6:00 am CrossFit

100 Total Reps

4/11/18, 2/13/14, 1/16/18

8

Mark
Brooks

5:00 am CrossFit

96 Total Reps

reverse order: bike, SU, rope

9

Ido
Nagar

7:00pm CrossFit

85 Total Reps

10

Kyle
Jones

6:00 am CrossFit

129 Total Reps

Sit/lay to stand rope

11

Yanir
Snir

6:00 pm CrossFit

128 Total Reps

12

Hitesh
Patel

5:00 am CrossFit

123 Total Reps

burpee p/u instead of rope, #15db s/u

12

Shuan
Davis

6:00 pm CrossFit

123 Total Reps

13

John
Curl

6:00 am CrossFit

122 Total Reps

(0, 25,15) (0, 25,15) (0, 25, 17)

14

Delton
de Armas

6:00 pm CrossFit

104 Total Reps

Seated rope, 20#, row for cal

15

Zeth
Wilson

5:00 pm CrossFit

80 Total Reps

16

Saikrishna
Chinthapatla

7:00 am CrossFit

77 Total Reps

Beginner-1 sit & pulled rope climbs

17

Alden
de Armas

7:00 am CrossFit

60 Total Reps

Female Clients

1

Kelsea
Johnson

7:00pm CrossFit

108 Total Reps

Got my first 2 rope climbs!!!!!!!!!!! 1,20,15 1,25, 13 0 but atte...

2

Private

5:00 pm CrossFit

104 Total Reps

3

Courtney
Tibiletti

6:00 pm CrossFit

94 Total Reps

4

Kristie
Brooks

5:00 am CrossFit

89 Total Reps

5

Shivani
Patel

5:00 am CrossFit

71 Total Reps

6

Morgan
Littauer

5:00 pm CrossFit

191 Total Reps

Knees to 90, bike, 15lb dumbbell sit up

7

Sherika
Johnson

6:00 pm CrossFit

135 Total Reps

Row/ jumping pull ups

7

T
Eamma

6:00 pm CrossFit

135 Total Reps

Commander pull-ups &Row

8

Pam
de Armas

6:00 pm CrossFit

120 Total Reps

Jumping commando pull-ups/knees to 90 15# db sit-ups Bike

9

Claire
Kroupa

12:00 PM CrossFit

103 Total Reps

Sitting rope climbs 15# weight

10

Claudia
Travers

5:00 pm CrossFit

97 Total Reps

11

Susan
Jost

5:00 am CrossFit

96 Total Reps

1 pull and pull to stand

12

Mariya
Williams

7:00 am CrossFit

88 Total Reps

13

Luz
Retana

7:00pm CrossFit

87 Total Reps

Beginner

14

Neelima
Agrawal

5:00 am CrossFit

80 Total Reps

15

LaToya
Banks

5:00 am CrossFit

75 Total Reps

16

Cathy
Landry

12:00 PM CrossFit

59 Total Reps

10’rope GHD