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Tricep Rollback Exten ...

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– Skill: Today we’ll perform static holds 10-15 seconds of work with the L-Sit and Handstand Hold. – Metcon: Today’s metcon is about starting slow and giving your body time to adjust to the demands of the workout. With that said, starting at 60% effort and increasing your pace as you see fit. All work should be done in 1-2 sets for the duration.

Warm-up

A:

Run 400 Meters
5:00 of Pose Running Drills
Then,
3 Rounds of: 20s on/:10off
1a) Hollow rocks
1b) Air Squats
1c) Wall Walks
1d) Kip swings

Spend a couple of mins touching on points of performance and scaling options for L-sit/handstand holds

Strength/Skill

B: Metcon (No Measure)

EMOM 8:
ODD Minutes: 10-15 seconds L-Sit Hold
EVEN Minutes: 15-20 seconds Handstand Hold

Metcon

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
10 KBS (53, 35)
10 T2B
400 Meter Run

L3: (45, 30)
L2: (35, 25) (Knee Lifts)
L1: (35, 25 Russian Swings) (Reverse Crunches)

Extra Credit

D: Tricep Rollback Extensions (4 x 12. Rest 60s.)

https://www.youtube.com/watch?v=heL5eKVPABM

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

Whiteboard:

Wednesday, July 17, 2019

Male Clients

1

Charlie
Williams

6:00PM CrossFit Group Cla...

7 + 0

2

Greg
Barber

6:00 CrossFit Group Clase...

6 + 40

62 lb KB got half of run in 7th round

3

Chris
Davis

5:00PM CrossFit Group Cla...

6 + 0

4

Shane
Higgins

5:00PM CrossFit Group Cla...

5 + 20

3 run, 2 bike

5

Ryan
Fox

5:00PM CrossFit Group Cla...

5 + 16

6

Phillip
Jacobs

5:00PM CrossFit Group Cla...

5 + 10

7

Bernie
Mowbray

6:00PM CrossFit Group Cla...

4 + 40

53# KB

7

Bradley
Farrell

6:00PM CrossFit Group Cla...

4 + 40

8

Kevin
Boyette

6:00PM CrossFit Group Cla...

4 + 20

9

Paul
Ragan

5:00PM CrossFit Group Cla...

6 + 0

20:55 w/ Trey 43#, leg raises, run

9

Tevis
Blom

1:00PM CrossFit Group Cla...

6 + 0

1run5bike2swampy!

10

Dan
Lee

6:00 CrossFit Group Clase...

5 + 30

53

11

Nathan
Graff

6:00 CrossFit Group Clase...

5 + 11

12

Daniel
McClanahan

6:00PM CrossFit Group Cla...

5 + 5

Modified t2b.

13

Sammy
Norman

5:00PM CrossFit Group Cla...

5 + 0

14

Christian
Bolz

5:00PM CrossFit Group Cla...

4 + 50

Row 500m. 53#.

15

Clark
Wilson

6:00 CrossFit Group Clase...

4 + 40

16

Dan
English

1:00PM CrossFit Group Cla...

4 + 6

Legit T2Bs. Most sets broken into multiples.

Female Clients

1

Eryn
Davis

5:00PM CrossFit Group Cla...

6 + 20

2

Jade
Knutson Day

6:00 CrossFit Group Clase...

6 + 15

44lb KBS- 3 mins per round for my first 5 rounds then I lost it.

3

Heather
Metzler

CrossFit: 7:00 AM

6 + 11

strivt T2B

4

Meg
Gemelli

1:00PM CrossFit Group Cla...

5 + 20

☀️🔥🤢

5

Stacy
Kapello-Fox

5:00PM CrossFit Group Cla...

4 + 61

6

Courtney
Steele

6:00PM CrossFit Group Cla...

4 + 40

44#kb Didn’t finish 400 but almost 5 rounds

7

Gretchen
Steed

1:00PM CrossFit Group Cla...

4 + 20

Hot

8

Grace
Jacobs

8:45 CrossFit Group Class...

4 + 0

It was hot🥵

9

Debbie
Bolz

8:45 CrossFit Group Class...

5 + 25

Knee lifts, 35# kb

10

Blair
Williams

6:00 CrossFit Group Clase...

5 + 20

Blue KB / Knees

11

Katie
Ragan

5:00PM CrossFit Group Cla...

5 + 15

35KB, knees, run

11

Liz
Higgins

8:45 CrossFit Group Class...

5 + 15

Blue KB Knees to elbows

12

Amanda
Wickman

1:00PM CrossFit Group Cla...

5 + 14

35KB/knees/run in 94 degrees 🥵

13

Private

CrossFit: 7:00 AM

5 + 11

14

Monica
Jacobs

8:45 CrossFit Group Class...

5 + 7

T2B + knee ups, 🌞🥵🔥

15

Christine
Abbata

CrossFit: 7:00 AM

5 + 5

Tight low back. Mostly K2E

16

Olessia
Roth

5:00PM CrossFit Group Cla...

4 + 51

KB35, 4xrun,1xrow

17

Elizabeth
McLamb

6:00PM CrossFit Group Cla...

4 + 37

18

Mary
Kay McLeod

6:00PM CrossFit Group Cla...

4 + 20

26 lb kbs, hollow hold bar pull down

18

Rachel
Hatfield

1:00PM CrossFit Group Cla...

4 + 20

KB swings - 26# - 50 reps Knee lifts - 50 reps Run - 400m - 2 rep...

19

Abbey
McClanahan

5:00PM CrossFit Group Cla...

4 + 10

26# kb; toes to high; 500k row

20

Jennifer
Sullivan

8:45 CrossFit Group Class...

4 + 8

100# lat pulls. Step up