Show Workout in Full Screen
Auto Scroll Page
Components
Back Squat
Front Burner
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Monday 6/21 - 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):
40 (25/15)
Workout
Monday 6/21
Grunt Work: Week 1 "Culture eats strategy for breakfast." - Peter Drucker In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches; anything. The same mindset is true for us as athletes. We've all heard the line, "it's not the size of the dog in the fight, but the size of the fight in the dog." And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart. Our character is our backbone. During round 4 of "Kelly", or the final minutes of an Open AMRAP, it will not be our "workout strategy" that we fall back to. It's something deeper. Cultivate that, and everything else falls into place.
Strength
Back Squat (Grit Squats)
Back Squat
3 Supersets:
"X" Back Squats
"X" Front Squats
Rest 2:00 between sets.
-We'll be building on these squats in the coming weeks.
-Super set means that we'll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we'll rest for 2:00 before completing the next super set.
-All percentages based on 5RM Back Squat (both front and back squat barbells).
Set 1:
10 Back Squats @60%
5 Front Squats @ 60%
Set 2:
8 Back Squats @ 65%
5 Front Squats @62%
Set 3:
6 Back Squats @ 70%
5 Front Squats @ 64%
Modifications:
Back Squats- Reverse lunges w/ dumbbells
Front Squats - Front Squats w/ dumbbells
Metcon
Front Burner (Time)
For Time:
20 Front Squats 135/95
20 Lateral Barbell Burpees
20 Push Presses 135/95
20 Lateral Barbell Burpees
20 Thrusters 135/95
MRx: 95/55, Rx: 115/75, Rx+: 135/95
Stimulus
-Conditioning Category: Threshold
-100 reps for time at challenging barbell weight
-Choose a load that allow you to complete the thrusters in at least sets of 5 during the workout
-You do not have to stand all the way up on the lateral barbell burpees
- Take the barbell from the floor, not out of a rack
Modifications
Barbell Movements:
- Sub barbell for 1 or 2 dumbbells/kettlebells
-Reduce the load
Lateral Barbell Burpees:
-Regular burpees
-Burpees over dumbbells
-Burpees over a line
Strategy
THE BIG TAKEAWAYS
1. The two most important barbell movements are the push press and thrusters. Break these up before your press out starts to struggle, as it'll make it much easier to come back for another strong set. Consider the following options: 20, 12-8, 8-7-5, 5-5-5-5.
2. Work at a consistent pace on the lateral barbell burpees that will allow you to thrive on the barbell. We don't want to move slowly, just steadily.
3. Make it a goal to get your hands right on the barbell after your last burpee for your first set. Even if this is 5 reps, it's a great mental win. We can practice this in a short practice round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 21, 2021
Male Clients
1
David
Spungin
4:45 PM CrossFit
1 x 6 @ 305 lbs
225
2
Bryant
Robert
9:30 AM CrossFit
1 x 6 @ 285 lbs
195 front
3
Jon
LeDuc
7:15 AM CrossFit
1 x 6 @ 245 lbs
155 front
4
Brian
Roberts
12:15 PM CrossFit
1 x 6 @ 235 lbs
195 front
5
Ryan
Vogl
6:00 PM CrossFit
1 x 6 @ 220 lbs
205 Front
6
Cameron
Shepherd
8:30 AM Crossfit
1 x 6 @ 215 lbs
165 front
6
Chris
Bowen
12:15 PM CrossFit
1 x 6 @ 215 lbs
185 front
7
Luke
Voss
3:30 PM CrossFit
1 x 6 @ 210 lbs
170 front
8
Jim
Anderson
6:00 PM CrossFit
1 x 6 @ 205 lbs
135 front
8
Kevin
Gilbert
8:30 AM Crossfit
1 x 6 @ 205 lbs
165 front
8
scott
sabina
8:30 AM Crossfit
1 x 6 @ 205 lbs
135 front
9
Mark
Richardson
9:30 AM CrossFit
1 x 6 @ 185 lbs
165 front
10
Chad
TeBeest
6:00 AM CrossFit
1 x 6 @ 175 lbs
155 front
11
Matthew
Emmons
6:00 AM CrossFit
1 x 6 @ 165 lbs
135 front
11
Rob
Bush
6:00 AM CrossFit
1 x 6 @ 165 lbs
145 front
11
Sylvain
Thibault
6:00 PM CrossFit
1 x 6 @ 165 lbs
165 front
12
Brandon
McCarthy
6:00 PM CrossFit
1 x 6 @ 155 lbs
135front
13
Dan
Meller
6:00 AM CrossFit
1 x 6 @ 145 lbs
115 front
14
Darren
Reed
4:45 PM CrossFit
1 x 6 @ 135 lbs
135
14
Duncan
Emmons
8:30 AM Crossfit
1 x 6 @ 135 lbs
135 front
14
ed
roy
3:30 PM CrossFit
1 x 6 @ 135 lbs
100 front
15
3
Pete
4:45 PM CrossFit
1 x 10 @ 125 lbs
16
Keith
Davis
6:00 PM CrossFit
1 x 6 @ 105 lbs
95 front
17
Frank
Stanbach
6:00 PM CrossFit
1 x 6 @ 95 lbs
95
18
Dan
Lincoln
6:00 AM CrossFit
1 x 6 @ 50 lbs
45 front
Female Clients
1
Angie
O'Keefe
6:00 AM CrossFit
1 x 6 @ 125 lbs
85 front
2
courtney
alberts
9:30 AM CrossFit
1 x 6 @ 115 lbs
95
2
Peri
Vogl
9:30 AM CrossFit
1 x 6 @ 115 lbs
95 front
2
Teri
Heines
7:15 AM CrossFit
1 x 6 @ 115 lbs
95 front
2
Zoe
Bergner
9:30 AM CrossFit
1 x 6 @ 115 lbs
95 front
3
Brooke
Bemis
4:45 PM CrossFit
1 x 6 @ 105 lbs
105
4
Allison
Marti
8:30 AM Crossfit
1 x 6 @ 95 lbs
70 front
4
Beata
Wyatt
9:30 AM CrossFit
1 x 6 @ 95 lbs
4
Casey
Bush
9:30 AM CrossFit
1 x 6 @ 95 lbs
85 front
4
Sage
Schoenfeld
12:15 PM CrossFit
1 x 6 @ 95 lbs
85 front
5
Ruthann
Christensen
12:15 PM CrossFit
1 x 6 @ 75 lbs
65 front
6
Amanda
Spungin
9:30 AM CrossFit
1 x 6 @ 55 lbs
45 front
6
Dana
Bossert
8:30 AM Crossfit
1 x 6 @ 55 lbs
6
Erica
Thibault
6:00 PM CrossFit
1 x 6 @ 55 lbs
55
7
Katherine
Kane
6:00 AM CrossFit
1 x 6 @ 50 lbs
40 front
Loading...
Powered By Wodify