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Components

Back Squat

Metcon

Settings

Workout

Slurpee

Warm-up

2 Sets:
1:00 Ski
10 Scapular Pullups
:30 Forward Fold
10 Sumo Squats

Optional Warmup

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Weightlifting

Back Squat (3 x 5)

Back Squat

3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat

Metcon

Metcon (3 Rounds for time)

Complete 3 Sets for Times:
20 Pull Ups
20 Box Jump Overs (24/20)
-rest 3:00 between sets-

Rx+:
Complete 3 Sets for Times:
20 Strict Pull Ups
20 Box Jump Overs (30/24)
-rest 3:00 between sets-

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

Whiteboard:

Monday, July 11, 2022

Male Clients

1

Allan
Jackson

CrossFit: 5:15 AM

3 x 3 @ 325 lbs

1

Michael
Loring

CrossFit: 5:15 AM

3 x 3 @ 325 lbs

2

PJ
Kearn

CrossFit: 6:15 PM

3 x 3 @ 265 lbs

3

Keagan
Boyd

CrossFit: 5:15 PM

3 x 3 @ 255 lbs

4

Justin
Ferrell

CrossFit: 5:15 AM

3 x 3 @ 245 lbs

4

Luke
Lister

CrossFit: 5:15 AM

3 x 3 @ 245 lbs

5

Chuck
Lambertz

CrossFit: 6:15 AM

3 x 3 @ 235 lbs

6

Jerry
Sipe

CrossFit: 6:15 AM

3 x 3 @ 230 lbs

7

James
Coash

CrossFit: 6:15 AM

3 x 3 @ 135 lbs

8

Brad
Robert

CrossFit: 6:15 AM

2 x 3 @ 205 lbs

8

Jay
Lowell

CrossFit: 5:15 PM

1 x 3 @ 205 lbs

Female Clients

1

Kayla
Garst

CrossFit: 6:15 PM

3 x 3 @ 225 lbs

2

Private

CrossFit: 6:15 PM

3 x 3 @ 185 lbs

3

Amber
Lambertz

CrossFit: 5:15 AM

3 x 3 @ 165 lbs

4

Megan
Katt

CrossFit: 5:15 PM

3 x 3 @ 160 lbs

5

Jolene
Pfeil

CrossFit: 5:15 PM

3 x 3 @ 145 lbs

6

Erin
Segebart

CrossFit: 8:15 AM

3 x 3 @ 140 lbs

7

Mallory
Robert

CrossFit: 5:15 PM

3 x 3 @ 135 lbs

8

Monteene
Carter

Remote Athlete

3 x 3 @ 125 lbs

9

Leah
Loring

CrossFit: 8:15 AM

3 x 3 @ 120 lbs

10

Amber
Hanson

CrossFit: 8:15 AM

3 x 3 @ 115 lbs

10

Anna
Jackson

CrossFit: 5:15 AM

3 x 3 @ 115 lbs

11

Cynthia
Atwell

CrossFit: 6:15 AM

3 x 3 @ 110 lbs

11

Renata
Knox

CrossFit: 6:15 AM

3 x 3 @ 110 lbs

12

Sharon
Klima

CrossFit: 5:15 AM

3 x 3 @ 105 lbs

13

Gina
Metzler

CrossFit: 8:15 AM

3 x 3 @ 95 lbs

14

Kacey
Roe

CrossFit: 5:15 AM

3 x 3 @ 85 lbs

15

Candace
Lister

CrossFit: 5:15 AM

2 x 3 @ 125 lbs