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Components

Bench Press

Metcon

Settings

Workout

Boys From Back Home

Warm-up

2 Sets:
20/16 Calorie Row OR Ski
8 front squats (empty bar)
8 shoulder to overhead (empty bar)
4 Thrusters (empty bar - focus on a smooth transition between squat and overhead)
8 Kipping Swings
4 Strict Pullups

Weightlifting

Bench Press (10-8-6-4-2)

Bench Press

Bench Press:
- 10-8-6-4-2.
In between sets perform 10 push-ups

*rest 60-90 seconds between sets *

Metcon

Metcon (Time)

Complete For Time:
24-18-12
Chest to Bar Pull-ups
Thrusters (95/65)

TARGET SCORE
Target Time: Sub 10 Minutes
Time Cap: 15 minutes

STIMULUS and GOALS
Similar to a heavy "Fran" where intensity will need to be moderate and controlled throughout.

WORKOUT STRATEGY & FLOW
Chest to Bar: Making sure to break early before grip fatigue really sets in.

Thrusters: Strategy will be similar to chest to bar but really need to monitor the legs and arm drive early on.

Focus on breathing with a slight pause at the top to stay in control.

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

Whiteboard:

Friday, July 02, 2021

Male Clients

1

Michael
Loring

CrossFit: 5:15 PM

1 x 2 @ 225 lbs

2

Quinn
Kindel

CrossFit: 5:15 AM

1 x 2 @ 205 lbs

3

Luke
Lister

CrossFit: 5:15 AM

1 x 2 @ 185 lbs

4

Brad
Robert

CrossFit: 6:15 AM

1 x 2 @ 175 lbs

5

Joshua
Meyer

CrossFit: 6:15 AM

1 x 2 @ 145 lbs

6

Chuck
Lambertz

CrossFit: 6:15 AM

1 x 2 @ 125 lbs

7

James
Coash

CrossFit: 6:15 PM

1 x 2 @ 110 lbs

8

Taylor
Rahe

CrossFit: 5:15 PM

1 x 1 @ 175 lbs

Female Clients

1

Kayla
Garst

CrossFit: 5:15 PM

1 x 2 @ 150 lbs

10,8,6,4,2 (115,125,135,145,150) 10 push ups in between each set

2

Erin
Segebart

CrossFit: 6:15 PM

1 x 2 @ 105 lbs

2

Mallory
Robert

CrossFit: 5:15 AM

1 x 2 @ 105 lbs

Single at 110

3

Jenny
Bauer

CrossFit: 6:15 PM

1 x 2 @ 90 lbs

4

Alisha
Sipe

CrossFit: 5:15 AM

1 x 2 @ 85 lbs

4

Candace
Lister

CrossFit: 5:15 AM

1 x 2 @ 85 lbs

4

Private

CrossFit: 5:15 AM

1 x 2 @ 85 lbs

4

Kacey
Roe

CrossFit: 5:15 AM

1 x 2 @ 85 lbs

5

Leah
Loring

CrossFit: 6:15 AM

1 x 2 @ 80 lbs

5

Sara
Fleming

CrossFit: 5:15 AM

1 x 2 @ 80 lbs

6

Angie
Anderson

CrossFit: 6:15 PM

1 x 2 @ 65 lbs

7

Madelyn
Meyer

CrossFit: 5:15 PM

1 x 2 @ 60 lbs

8

Mya
Bauer

CrossFit: 6:15 PM

1 x 2 @ 55 lbs

9

Sharon
Klima

CrossFit: 5:15 PM

1 x 2 @ 50 lbs

10

Amber
Lambertz

CrossFit: 5:15 AM

1 x 1 @ 135 lbs