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Components
Grit Squats - Week 3B
"Beach Ball"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
07/12/2021 - 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):
33 (15/18)
Workout
07/12/2021
“Adversity causes some to break. For others, it breaks records.” Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning. But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power. That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not. Adversity is not in the way to greatness. Adversity is the way the way to greatness. This is the championship mindset.
Grit Squats - Week 3B (Weight)
3 Supersets:
"X" Back Squats
"X" Front Squats
Rest 2:00 between sets.
Stimulus
- Building off of last week's Grit Squats.
- 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
8 Back Squats @ 69%
5 Front Squats @ 66%
Set 2
6 Back Squats @ 74%
5 Front Squats @ 68%
Set 3
4 Back Squats @ 79%
5 Front Squats @ 70%
"Beach Ball" (AMRAP - Rounds and Reps)
AMRAP 20:
40 Wallballs
30/24 Calorie Row
20 Toes to Bar
10 Alternating Dumbbell Power Snatches
WB-MRx: 14/10, Rx: 20/14
DB-MRx: 30/25, Rx: 50/35, Rx+: 60/40
Stimulus
- Conditioning Category: Pacer
- We should choose a wall ball weight that we could complete 30+ unbroken reps when fresh.
- If we can perform 7+ unbroken toes to bar when fresh, let's complete this as written.
- The dumbbell should be a heavier weight than we are used to. These reps do not need to be touch and go but you should still be able to clear this station in ~1:00.
- Score: Rounds + Reps
Strategy
THE BIG TAKEAWAYS
1. We can try to push the wall balls here a little bit. With the row immediately after and a good opportunity to recover there, we can reach on the wall balls to get to the row a bit quicker. Aim to complete these in 1-4 sets.
2. We need to manage our toes to bar fatigue. 2-3 sets here with a quick break could be a good strategy instead of holding on for one big set.
3. With the opportunity to push the wall balls a bit, let's stick with a smooth pace on the dumbbell here to set ourselves up to be ready to attack the wall balls in 2-3 sets.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 12, 2021
Male Clients
1
Jim
Anderson
3:30 PM CrossFit
235 lbs
2
Ryan
Vogl
4:45 PM CrossFit
210 lbs
205 front
3
Bryan
Dunbar
8:30 AM Crossfit
205 lbs
185
3
Rob
Bush
6:00 AM CrossFit
205 lbs
195 front
4
Alex
Kersis
4:45 PM CrossFit
195 lbs
4
scott
sabina
8:30 AM Crossfit
195 lbs
165
5
Matthew
Emmons
8:30 AM Crossfit
180 lbs
150
6
Christian
Solomine
4:45 PM CrossFit
155 lbs
6
Darren
Reed
3:30 PM CrossFit
155 lbs
6
Jay
Griggs
12:15 PM CrossFit
155 lbs
135 FS
6
Jeremy
Landrum
3:30 PM CrossFit
155 lbs
6
Mark
Richardson
9:30 AM CrossFit
155 lbs
155
7
Steve
Mollen
4:45 PM CrossFit
145 lbs
8
Duncan
Emmons
8:30 AM Crossfit
135 lbs
9
Dan
Meller
6:00 AM CrossFit
135 lbs
115, 1 set
Female Clients
1
Angie
O'Keefe
6:00 AM CrossFit
125 lbs
95 front
1
Christina
Griggs
8:30 AM Crossfit
125 lbs
110
1
courtney
alberts
7:15 AM CrossFit
125 lbs
105
1
Peri
Vogl
12:15 PM CrossFit
125 lbs
100
1
Sarah
Willoughby
7:15 AM CrossFit
125 lbs
105
2
Jordan
Dunbar
8:30 AM Crossfit
120 lbs
105
3
Zoe
Bergner
9:30 AM CrossFit
115 lbs
105
4
Karin
Thomsen
4:45 PM CrossFit
110 lbs
85
5
Allison
Marti
8:30 AM Crossfit
105 lbs
80
5
Charlotte
Vigeant
9:30 AM CrossFit
105 lbs
95
5
Kathy
Griffiths
7:15 AM CrossFit
105 lbs
85
6
Teri
Heines
3:30 PM CrossFit
100 lbs
7
Vicki
Spicer
7:15 AM CrossFit
85 lbs
75
8
Katherine
Kane
6:00 AM CrossFit
75 lbs
55
9
Dana
Bossert
8:30 AM Crossfit
70 lbs
70
9
kathy
long
8:30 AM Crossfit
70 lbs
50
10
Cheryl
Melino
4:45 PM CrossFit
60 lbs
11
Hallie
Ward
3:30 PM CrossFit
40 lbs
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