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Components

Weighted Pull-ups

Metcon

Settings

Workout

Pull-ups + Legless Rope Climbs/Lunges/Running

Warm-up

3 Rounds of:
20 Banded Face Pulls
15 Hollow Rocks
10 Scap Pull-ups
2 Rounds of:
3-5 Strict Pull-ups
20 Walking Lunges
200m Run

Strength

Weighted Pull-ups (chin-up grip only)

The Strict Pull-up

Build to a heavy 2-rep in 10 minutes, then 3x3 @ YOUR PICK every 2 minutes, together.

Metcon

Metcon (AMRAP - Rounds and Reps)

15 minute AMRAP of:
1 Legless Rope Climb, 15 ft. (Rx+: must be legless ascent AND descent)
50 Walking Lunges
400m Run

Scale for 1 Legless Rope Climb: 5 Rope Pull-ups. If rope pull-ups cannot be performed, sub with 8 chin-up grip pull-ups.

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

Whiteboard:

Tuesday, June 25, 2019

Male Clients

1

Brandon
Thorsten

4pm CrossFit

3 x 3 @ 82 lbs

Too light. (1x2x118 - easy)

2

Nate
Cobb

12pm CrossFit

1 x 3 @ 80 lbs

3

Izick
Espinoza

4pm CrossFit

1 x 3 @ 72 lbs

4

Adam
Gelfand

12pm CrossFit

1 x 3 @ 70 lbs

sup grip 3*3 @62

5

Chad
Baker

12pm CrossFit

1 x 3 @ 63 lbs

Chin up grip

6

Connor
Miller 🍟 🍔

6pm CrossFit

3 x 3 @ 61.74 lbs

1x2 @ 80. Chin up grip.

7

Frank!e
Armas

12pm CrossFit

1 x 3 @ 53 lbs

chin-up grip

7

Papi
Aka Teddy

4pm CrossFit

1 x 3 @ 53 lbs

8

Andrés
Herrera

4pm CrossFit

1 x 3 @ 44 lbs

8

Craig
Kreinest

5pm CrossFit

1 x 3 @ 44 lbs

8

Zach
Jones

12pm CrossFit

1 x 3 @ 44 lbs

9

Ashish
Grover

7am CrossFit

1 x 3 @ 35 lbs

9

Christopher
Gonzalez

7am CrossFit

1 x 3 @ 35 lbs

9

Jim
Pinkerton

6am CrossFit

1 x 3 @ 35 lbs

9

Moe
Mubarak

7am CrossFit

1 x 3 @ 35 lbs

Build-up: 1-RM @ 53#, 2-RM @ 44#

9

Tony
Huynh

7am CrossFit

1 x 3 @ 35 lbs

9

Ulrick
Matsunaga

7am CrossFit

1 x 3 @ 35 lbs

10

Ryan
Figuerado

5pm CrossFit

1 x 3 @ 34 lbs

11

Fabricio
🦍

12pm CrossFit

1 x 3 @ 26 lbs

heavy @ 44

12

S.W
SHIM

12pm CrossFit

1 x 3 @ 23 lbs

13

Ryan
Johnson

7pm CrossFit

3 x 3 @ 0 lbs

blue band

13

Private

4pm CrossFit

1 x 3 @ 0 lbs

13

Bill
Curci

4pm CrossFit

1 x 2 @ 70 lbs

3x3@61

13

Jay
Cortez

6pm CrossFit

1 x 2 @ 80 lbs

13

Jerry
James

8am CrossFit

1 x 2 @ 26 lbs

13

Michael
SYLLIAASEN

6pm CrossFit

1 x 2 @ 59.54 lbs

13

Ryan
Goderre

5pm CrossFit

1 x 2 @ 53 lbs

13

Steven
Bui

7pm CrossFit

1 x 2 @ 58 lbs

13

Tyler
Eickmann

8am CrossFit

1 x 2 @ 25 lbs

Female Clients

1

Wifey
(aka Chris ...

6pm CrossFit

3 x 3 @ 33 lbs

1x2@42lb 26KB + 5lb + 2lb belt for 3x3

2

Maria
Mercado

6pm CrossFit

1 x 3 @ 28 lbs

With belt

3

Kim
McGrath

7am CrossFit

3 x 3 @ 16.5 lbs

4

Private

4pm CrossFit

3 x 3 @ 15 lbs

5

Kym
Janke

4pm CrossFit

3 x 3 @ 10 lbs

1 x 2 @ 20 chin up grip only allowed

6

kasey
stark

5pm CrossFit

1 x 3 @ 5 lbs

7

Alissa
Cobb

6am CrossFit

3 x 3 @ 0 lbs

thin green and thin red, chin up grip

7

Manda
Serna

4pm CrossFit

3 x 3 @ 0 lbs

purple band

7

Patrisha
Wilson

6am CrossFit

3 x 3 @ 0 lbs

thin blue band- chin-ups

7

Camille
Chamberlen

7am CrossFit

1 x 3 @ 0 lbs

7

Donica
Ryder ⛵️

6am CrossFit

1 x 3 @ 0 lbs

skinny band w chin up grip * 3

7

Gretchen
Otero

5pm CrossFit

1 x 3 @ 0 lbs

1/2" band

7

Janis
Green

7am CrossFit

1 x 3 @ 0 lbs

blue, thin black

7

Megan
Gibbings

6pm CrossFit

1 x 3 @ 0 lbs

bands...

7

Melissa
Gomez

4pm CrossFit

1 x 3 @ 0 lbs

Purp

7

Ruth
Rittermann

6am CrossFit

1 x 3 @ 0 lbs

finished w non weighted strict.

7

Heather
Spears

4pm CrossFit

1 x 2 @ 51 lbs

3x3 @ 37#

7

Katie
Spurrell

7pm CrossFit

1 x 2 @ 5 lbs

7

Allison
Hart

12pm CrossFit

1 x 1 @ 0 lbs

BW