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Components

Overhead Squat

Metcon

Settings

Workout

OHS + Lunge/GHD Sit-ups/Bike

Warm-up

5 Double Pushup Inchworms
10 High Five Squats
10 Cossack Squats
15 Wall Squats
15 Banded Ext. Rotations w/ Press
10 PVC GHD Hip Extensions

Done Together (45/35):
10 PVC Passes
10 PVC Tempo OHS (3311)
10 PVC B/N Sotts Press
10 B/N Split Jerk
10 OHS

Overhead Squat (Build to a Heavy Single)

15 minutes

Metcon (Time)

4 Rounds of:
20 DB Lunge (50/30 per hand)
20 GHD Sit-ups
20/15 Calorie Bike

18 minute timecap
Scale so that you can complete each movement in about 1 minute to start. Scale GHD Sit-ups to weighted sit-ups if needed. If 20 calories has no shot of being done in 1 minute (to start), scale down to an amount you can perform in an intense minute. Scale no lower than 12 calories. Only the first round of bike is expected to take about 1 minute. Please do not scale too low on the calories. Give yourself an intense minute on the bike and keep that calorie count on subsequent rounds despite how long it takes.

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

Whiteboard:

Friday, August 03, 2018

Male Clients

1

Private

6am CrossFit

1 x 1 @ 215 lbs

2

AJ!
Isabelo

6am CrossFit

1 x 1 @ 205 lbs

belt and oly shoes

2

Brian
Kent

4pm CrossFit

1 x 1 @ 205 lbs

2

Craig
Kreinest

12pm CrossFit

1 x 1 @ 205 lbs

3

Private

12pm CrossFit

1 x 1 @ 185 lbs

3

Papi
Aka Teddy

4pm CrossFit

1 x 1 @ 185 lbs

3

Robert
Christie

12pm CrossFit

1 x 1 @ 185 lbs

4

Olivier
Derei

6pm CrossFit

1 x 1 @ 175 lbs

5

Nate
Cobb

8am CrossFit

1 x 1 @ 166 lbs

split jerk to OHS

6

Adam
Gelfand

12pm CrossFit

1 x 1 @ 165 lbs

6

Peter
Bush

12pm CrossFit

1 x 1 @ 165 lbs

fail at 185

7

Tony
Huynh

7am CrossFit

1 x 1 @ 162 lbs

8

Ron
Singer

6pm CrossFit

1 x 1 @ 155 lbs

9

Avi
Raful

6pm CrossFit

3 x 1 @ 150 lbs

10

Andrés
Herrera

8am CrossFit

1 x 1 @ 145 lbs

10

Bill
Curci

5pm CrossFit

1 x 1 @ 145 lbs

11

Ryan
Holcombe

6pm CrossFit

5 x 1 @ 105 lbs

12

Kevin
Baker

12pm CrossFit

1 x 1 @ 60 lbs

13

Chad
Baker

12pm CrossFit

1 x 1 @ 0 lbs

PVC overhead no weight

13

Gerard
Castro

6am CrossFit

1 x 1 @ 0 lbs

Front Squat x 2 275#s

Female Clients

1

Lindsey
Hempy

6am CrossFit

1 x 1 @ 158 lbs

jerk pr!

2

Claudia
Chaloner

12pm CrossFit

1 x 1 @ 150 lbs

3

Leigh
Bryant

6am CrossFit

1 x 1 @ 130 lbs

3

Patrisha
Wilson

6am CrossFit

1 x 1 @ 130 lbs

4

Kim
McGrath

4pm CrossFit

1 x 1 @ 125 lbs

missed 140

4

Steph
Jarosz

6am CrossFit

1 x 1 @ 125 lbs

not feeling great

5

Kait
Pollen

6pm CrossFit

1 x 1 @ 121 lbs

6

Karli-Mae
Ochoa

6am CrossFit

1 x 1 @ 115 lbs

6

Kate
Kent

8am CrossFit

1 x 1 @ 115 lbs

garbage jerk

6

Katie
Klink

6am CrossFit

1 x 1 @ 115 lbs

6

Samantha
Berenter

6am CrossFit

1 x 1 @ 115 lbs

stopped because left shoulder

7

Kym
Janke

4pm CrossFit

1 x 1 @ 110 lbs

7

Maria
Mercado

6pm CrossFit

1 x 1 @ 110 lbs

8

ashley
green

12pm CrossFit

1 x 1 @ 95 lbs

8

Laura
Ringgold

6am CrossFit

1 x 1 @ 95 lbs

9

Emily
Gruber

7am CrossFit

1 x 1 @ 90 lbs

10

Alissa
Cobb

6am CrossFit

1 x 1 @ 85 lbs

10

Donica
Ryder ⛵️

6am CrossFit

1 x 1 @ 85 lbs

will i ever break triple digits?!

10

Megan
Gibbings

8am CrossFit

1 x 1 @ 85 lbs

10

Taylor
Hempy

6am CrossFit

1 x 1 @ 85 lbs

11

Barbara
Gayle

7am CrossFit

1 x 1 @ 75 lbs

Working on proper form, stability

11

Janis
Green

7am CrossFit

1 x 1 @ 75 lbs

zero energy

11

Patti
Gerckens

8am CrossFit

1 x 1 @ 75 lbs

11

Sarah
Calvert

12pm CrossFit

1 x 1 @ 75 lbs

11

Theresa
Brinsa

12pm CrossFit

1 x 1 @ 75 lbs

12

Beth
Gray

4pm CrossFit

1 x 1 @ 70 lbs

12

Vienna
Kaiser

8am CrossFit

1 x 1 @ 70 lbs

13

Sarah
Mielke

7am CrossFit

1 x 1 @ 45 lbs

13

Teresa
Swanson

12pm CrossFit

1 x 1 @ 45 lbs

Drilled technique

14

Esmeralda
Bernal

8am CrossFit

1 x 3 @ 40 lbs