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Shoulder Press

Metcon

Settings

Workout

Tuesday

Warm-up

AMRAP x 6 MINUTES
4 Push-Up to Pike
8 Alt. Elbow to Instep
8 Single DB OH Press
8 DB Goblet Squat

Strength

Shoulder Press (1x1+ @ 95%)

Shoulder Press

1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Warm-Up

Metcon (Time)

FOR TIME
21-15-9
Handstand Push-Up
Unbroken DB Front Squats (Athlete Choice)*

-Rest 1:00-

12-9-6
Unbroken DB Front Squats*
Handstand Push-Up

(Score is Total Time)

*Each time you break in the FS, perform 3 Hand Release Push-Ups. If perform unbroken, no Push-Ups performed.

HSPU Option 1: Pike Push-Up
HSPU Option 2: Strict DB Press

Warm-Up

FOR RECOVERY
1:30 Elbow to Instep w/ thoracic rotation (L)
1:30 Elbow to Instep w/ thoracic rotation (R)
3:00 Frog Stretch

(No Measure)

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

Whiteboard:

Tuesday, July 20, 2021

Male Clients

1

Mason
Kamp

5:00 am CrossFit

1 x 1 @ 250 lbs

2

Reid
Landry

5:00 pm CrossFit

1 x 1 @ 200 lbs

3

Eric
Wrona

12:00 PM CrossFit

1 x 3 @ 185 lbs

3.5

4

Amir
Ehrmann

5:00 pm CrossFit

1 x 3 @ 175 lbs

5

Kourtland
Hite

6:00 pm CrossFit

1 x 3 @ 165 lbs

5

Matt
Haile

6:00 pm CrossFit

1 x 3 @ 165 lbs

5

Anastacio
Nieves

12:00 PM CrossFit

1 x 1 @ 165 lbs

6

Ian
LeBlanc

8:00 PM CrossFit

1 x 1 @ 160 lbs

7

Nir
Nehory

5:00 pm CrossFit

1 x 3 @ 145 lbs

8

John
Curl

6:00 am CrossFit

1 x 2 @ 140 lbs

9

Mark
Brooks

5:00 am CrossFit

1 x 4 @ 135 lbs

9

Tom
Powers

6:00 am CrossFit

1 x 3 @ 135 lbs

105, 120, 135

9

Daz
Williams

6:00 am CrossFit

1 x 1 @ 135 lbs

9

Delton
de Armas

6:00 pm CrossFit

1 x 1 @ 135 lbs

95,115,135

9

Jason
Pavelka

7:00 am CrossFit

1 x 1 @ 135 lbs

10

David
Guerra

5:00 am CrossFit

1 x 5 @ 125 lbs

10

Matt
Robinson

8:00 PM CrossFit

1 x 1 @ 125 lbs

11

Marc
Jones

5:00 am CrossFit

1 x 1 @ 115 lbs

12

Anu
—

6:00 am CrossFit

1 x 1 @ 110 lbs

13

Nick
Cortes

6:00 am CrossFit

1 x 1 @ 105 lbs

14

Aaron
Taylor

5:00 pm CrossFit

1 x 1 @ 100 lbs

14

Angelo
Caridad

5:00 pm CrossFit

1 x 1 @ 100 lbs

14

Vinod
Nutakki

5:00 pm CrossFit

1 x 1 @ 100 lbs

80,90,100

15

Sudheer
Reddy

5:00 pm CrossFit

1 x 4 @ 85 lbs

15

Edward
Digges

6:00 am CrossFit

1 x 1 @ 85 lbs

Female Clients

1

titan
chijioke

12:00 PM CrossFit

1 x 1 @ 95 lbs

2

lynette
wilson

7:00 am CrossFit

1 x 3 @ 90 lbs

2

Michelle
Purcell

6:00 am CrossFit

1 x 3 @ 90 lbs

3

Shannon
Poulston

6:00 pm CrossFit

1 x 3 @ 85 lbs

4

Desiree
Powell

12:00 PM CrossFit

1 x 5 @ 80 lbs

4

Natalee
Peak

7:00pm CrossFit

1 x 4 @ 80 lbs

5

Pam
de Armas

6:00 pm CrossFit

1 x 5 @ 70 lbs

5

Amber
de Armas

6:00 pm CrossFit

1 x 2 @ 70 lbs

5

Sherika
Johnson

8:00 PM CrossFit

1 x 1 @ 70 lbs

6

Angey
Williams

12:00 PM CrossFit

1 x 2 @ 65 lbs

45/55/60/65

6

Carley
Hanley

5:00 am CrossFit

1 x 2 @ 65 lbs

6

Sarah
Ezell

7:00 am CrossFit

1 x 2 @ 65 lbs

50-60-65

7

Stephanie
Carenza

5:00 am CrossFit

1 x 2 @ 60 lbs

7

Mace
Davis

6:00 pm CrossFit

1 x 1 @ 60 lbs

8

Andrea
Williams

5:00 am CrossFit

1 x 4 @ 55 lbs

8

Cathy
Landry

5:00 pm CrossFit

1 x 1 @ 55 lbs

9

Amanda
(aka Fru F ...

6:00 pm CrossFit

1 x 1 @ 50 lbs

10

Allison
Whittaker

6:00 pm CrossFit

1 x 10 @ 35 lbs

Low weight high rep. Rib still injured