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Components
Free Agent
Back Squat
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Friday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (11/5)
Workout
Friday
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps Outnumbered by multiples, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible. That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy. Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Work. Even when, we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can't... let's go win. That's what we do.
Metcon
Free Agent (Time)
6 Rounds For Time:
200 Meter Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 Chest to Bar Pull-ups
SUBS
RUN
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
CHEST TO BAR PULL-UPS
Reduce Reps
Banded Chest to Bar Pull-ups
Jumping Chest to Bar Pull-ups
Chin Over Bar Pull-ups
5 Strict Pull-ups
Strength
If time permits.
Back Squat
Back Squat
12 Reps @ 91% of 10RM Back Squat
6 Reps @ 99% of 10RM Back Squat
3 Reps @ 106% of 10RM Back Squat
STIMULUS
DESCRIPTION
Working heavier percentages of your 10RM Back Squat in this piece
We'll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets
We last completed a 10RM Back Squat test on 6.8.20
If you don't have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM
Rest as needed between sets to maintain quality movement and unbroken sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 07, 2020
Male Clients
1
Jay
Griggs
8:15 AM CrossFit
26:38
2
Private
6:00 AM CrossFit
28:36
3
Darren
Reed
4:30 PM CrossFit
32:03
4
Matthew
Emmons
9:30 AM CrossFit
34:38
5
Ian
Whittington
4:30 PM CrossFit
36:34
6
John
Hays
9:30 AM CrossFit
37:20
7
David
Spungin
12:15 PM CrossFit
39:57
8
Craig
Tebol
12:15 PM CrossFit
22:30
banded
9
Duncan
Emmons
9:30 AM CrossFit
24:52
10
Bryant
Robert
12:15 PM CrossFit
28:37
11
Dan
Meller
12:15 PM CrossFit
38:35
jumping
Female Clients
1
Christina
Griggs
8:15 AM CrossFit
34:41
2
courtney
alberts
9:30 AM CrossFit
22:20
banded
3
Vicki
Spicer
8:15 AM CrossFit
24:55
4
Amanda
Spungin
9:30 AM CrossFit
29:26
jumping negatives
5
Angie
O'Keefe
6:00 AM CrossFit
36:39
3 ctb 6 pu
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