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Components

Back Squat

Metcon

Settings

Workout

Squats + Pull-ups/DU

Warm-up

1:00 Jump Rope Practice
15 GHD Hip Extensions
10 Wipers
10 Scorpions
20 Banded Face Pulls
0:30 Perfect Lunge / side
25 ft. Duck Walk
1:00 Wall Sit
10 Back Squats (empty barbell)

Strength

Back Squat

Build to a heavy single in 15 minutes then 3x3 @ 85+% of single to be done together every 2 minutes.

Metcon

Metcon (Time)

20 Pull-ups
35 Double Unders
15 Chest-to-bar Pull-ups
35 Double Unders
10 Bar Muscle-ups
35 Double Unders

Scale so that you have an increasing gradient in difficulty for each pulling movement (e.g. Band Pull-up --> Kipping Pull-up --> Strict Pull-ups).
Scale Double Unders to an amount to be done in 45 seconds or less or 70 single unders.

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

Whiteboard:

Tuesday, June 18, 2019

Male Clients

1

Kai
Lucena

8am CrossFit

1 x 1 @ 415 lbs

2

TOM
Hill

8am CrossFit

1 x 1 @ 405 lbs

3

Izick
Espinoza

4pm CrossFit

1 x 1 @ 375 lbs

4

Fabricio
🦍

12pm CrossFit

1 x 1 @ 346 lbs

5

Adam
Gelfand

12pm CrossFit

1 x 1 @ 345 lbs

failed 365 failed 360

5

Moyzes
Dias

7pm CrossFit

1 x 1 @ 345 lbs

6

Nate
Cobb

12pm CrossFit

1 x 1 @ 340 lbs

7

Jim
Pinkerton

6am CrossFit

1 x 1 @ 335 lbs

3x3@290

8

Jason
Jarrells

5pm CrossFit

1 x 1 @ 332 lbs

felt heavy, but felt gooooood!!!! 282# for the 3x3

9

Marco
Quintero

6pm CrossFit

1 x 1 @ 325 lbs

9

Robby
Tabellija

12pm CrossFit

1 x 1 @ 325 lbs

3x3 275

10

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 1 @ 320 lbs

335 fail

11

Jake
White

6am CrossFit

1 x 1 @ 315 lbs

with belt went for 225 without a belt and did complete it. New PB...

11

Ramon
Ulloa

4pm CrossFit

1 x 1 @ 315 lbs

11

Zachary
Schuessler

12pm CrossFit

1 x 1 @ 315 lbs

12

Brad
Damon

6am CrossFit

1 x 1 @ 305 lbs

12

Ulrick
Matsunaga

7am CrossFit

1 x 1 @ 305 lbs

13

Ken
Nelson

4pm CrossFit

1 x 1 @ 295 lbs

14

Jason
Pierson

8am CrossFit

1 x 1 @ 285 lbs

15

Mike
Tighe

6am CrossFit

1 x 1 @ 280 lbs

16

Brandon
Thorsten

4pm CrossFit

3 x 3 @ 275 lbs

Weak

16

Andrés
Herrera

4pm CrossFit

1 x 1 @ 275 lbs

16

Tony
Huynh

7am CrossFit

1 x 1 @ 275 lbs

17

Fernando
Flores

6pm CrossFit

1 x 1 @ 265 lbs

17

Tyler
Eickmann

8am CrossFit

1 x 1 @ 265 lbs

225 3x3

18

Ron
Kao

12pm CrossFit

1 x 1 @ 255 lbs

18

Ryan
Goderre

5pm CrossFit

1 x 1 @ 255 lbs

19

Kevin
Gelfand

6am CrossFit

3 x 3 @ 250 lbs

20

Frank!e
Armas

5pm CrossFit

1 x 1 @ 245 lbs

20

Private

12pm CrossFit

1 x 1 @ 245 lbs

21

Eric
Otero

5pm CrossFit

1 x 1 @ 235 lbs

21

Ron
Singer

6pm CrossFit

1 x 1 @ 235 lbs

22

Ryan
Figuerado

4pm CrossFit

1 x 3 @ 225 lbs

23

Chad
Baker

12pm CrossFit

1 x 1 @ 215 lbs

24

Bill
Curci

4pm CrossFit

3 x 3 @ 205 lbs

24

Ashish
Grover

7am CrossFit

1 x 1 @ 205 lbs

25

Jaimeson
Pollen

6pm CrossFit

1 x 1 @ 200 lbs

26

Jerry
James

8am CrossFit

1 x 1 @ 195 lbs

27

Moe
Mubarak

6am CrossFit

1 x 1 @ 185 lbs

28

Mel
Nutter

6pm CrossFit

3 x 3 @ 95 lbs

Female Clients

1

Kim
McGrath

12pm CrossFit

1 x 1 @ 225 lbs

2

Patrisha
Wilson

6am CrossFit

1 x 1 @ 220 lbs

3

Camille
Chamberlen

7am CrossFit

1 x 1 @ 205 lbs

3x3 175

3

Genesis
Dejesus

6pm CrossFit

1 x 1 @ 205 lbs

3

Heather
Spears

6pm CrossFit

1 x 1 @ 205 lbs

3x3 @ 175#

4

Jaclyn
Morbitzer

8am CrossFit

1 x 1 @ 195 lbs

4

Kym
Janke

4pm CrossFit

1 x 1 @ 195 lbs

4

Maria
Mercado

6pm CrossFit

1 x 1 @ 195 lbs

3x3 @ 165

5

Janis
Green

7am CrossFit

1 x 1 @ 190 lbs

not enough time...

6

Ruth
Rittermann

6am CrossFit

1 x 1 @ 185 lbs

7

Brenna
Jarrells

4pm CrossFit

1 x 1 @ 175 lbs

7

Private

12pm CrossFit

1 x 1 @ 175 lbs

7

kasey
stark

4pm CrossFit

1 x 1 @ 175 lbs

8

Patti
Gerckens

8am CrossFit

1 x 1 @ 170 lbs

9

Lisa
Gift

5pm CrossFit

1 x 1 @ 165 lbs

10

Manda
Serna

4pm CrossFit

3 x 3 @ 155 lbs

10

Kelly
Hill

7am CrossFit

1 x 1 @ 155 lbs

3x3@130lbs

10

Melissa
Gomez

5pm CrossFit

1 x 1 @ 155 lbs

11

Theresa
Brinsa

4pm CrossFit

1 x 1 @ 150 lbs

11

Private

4pm CrossFit

1 x 1 @ 150 lbs

12

Allison
Hart

6pm CrossFit

1 x 1 @ 145 lbs

12

Beth
Gray

5pm CrossFit

1 x 1 @ 145 lbs

not too hard but still need to go low/ 125# 85% 3x3

12

Megan
Roberts

12pm CrossFit

1 x 1 @ 145 lbs

13

Sharon
Yoon 🦄

5pm CrossFit

1 x 1 @ 140 lbs

14

Katie
Spurrell

5pm CrossFit

3 x 3 @ 135 lbs

15

Gretchen
Otero

5pm CrossFit

1 x 1 @ 130 lbs

15

Wifey
(aka Chris ...

6pm CrossFit

1 x 1 @ 130 lbs

16

Ana
Lozano

12pm CrossFit

1 x 1 @ 120 lbs

17

Desiree
Lucero

5pm CrossFit

1 x 3 @ 85 lbs