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Components

Back Squat

Metcon

Settings

Workout

Electric Feel

Warm-up

1 Set:
1:00 Row
10 Hand Release Push Up
20 Alt. Leg V-Up
20 Farmer Carry Walking Lunge
100 ft. Backward walking sled (light/moderate)
10 "Deep as possible" Heel Elevated Air Squats (challenge your depth here)

Weightlifting

Back Squat (5 x 3 (Ascending))

Back Squat

3 Back Squat @ 65% 1 RM Back Squat
3 Back Squat @ 70% 1 RM Back Squat
3 Back Squat @ 75% 1 RM Back Squat
3 Back Squat @ 80% 1 RM Back Squat
3 Back Squat @ 85% 1 RM Back Squat

Metcon

Metcon (Time)

Complete 10 Rounds for Time:
10 Dumbbell Bench (2x35/25)
10 Toes to Bar

Rx+:
Complete 10 Rounds For Time:
10 Dumbbell Bench (2x50/35)
10 Toes to Bar

TARGET SCORE
Target Time: sub 12 minutes

Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY! We want a smooth pace round to round then send it on round 8-9.

How it should Feel: MUSCULAR ENDURANCE! This will be all about the pump! Chest and grip to the max.

WORKOUT STRATEGY & FLOW
Dumbbell Bench: These sets of 10 are ideally performed unbroken each time. Select weight that allows that.

Toes to Bar: Quick sets, with short rest.

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

Whiteboard:

Monday, August 15, 2022

Male Clients

1

Michael
Loring

CrossFit: 5:15 AM

1 x 3 @ 335 lbs

2

Allan
Jackson

CrossFit: 5:15 AM

1 x 3 @ 315 lbs

3

Julian
Smith

CrossFit: 6:15 PM

1 x 3 @ 295 lbs

4

Joshua
Meyer

CrossFit: 6:15 AM

1 x 3 @ 275 lbs

4

Justin
Ferrell

CrossFit: 5:15 AM

1 x 3 @ 275 lbs

4

Luke
Lister

CrossFit: 5:15 AM

1 x 3 @ 275 lbs

5

Chuck
Lambertz

CrossFit: 6:15 AM

1 x 3 @ 265 lbs

5

Keagan
Boyd

CrossFit: 5:15 PM

1 x 3 @ 265 lbs

6

Jerry
Sipe

CrossFit: 6:15 AM

1 x 3 @ 245 lbs

7

Jay
Lowell

CrossFit: 5:15 PM

1 x 3 @ 215 lbs

8

Chane
Parker

CrossFit: 5:15 PM

1 x 3 @ 205 lbs

9

James
Coash

CrossFit: 6:15 AM

1 x 3 @ 145 lbs

Female Clients

1

Kayla
Garst

CrossFit: 8:15 AM

1 x 3 @ 225 lbs

2

Laura
Krier

CrossFit: 8:15 AM

1 x 3 @ 215 lbs

155-185-195-205-215

3

Amber
Lambertz

CrossFit: 5:15 PM

1 x 3 @ 205 lbs

4

Private

CrossFit: 6:15 PM

1 x 3 @ 200 lbs

5

Lori
Weber

CrossFit: 8:15 AM

1 x 3 @ 165 lbs

6

Amber
Hanson

CrossFit: 8:15 AM

1 x 3 @ 155 lbs

6

Erin
Segebart

CrossFit: 6:15 PM

1 x 3 @ 155 lbs

6

Megan
Katt

CrossFit: 5:15 PM

1 x 3 @ 155 lbs

7

Gina
Metzler

CrossFit: 8:15 AM

1 x 3 @ 135 lbs

7

Jolene
Pfeil

CrossFit: 5:15 PM

1 x 3 @ 135 lbs

8

Candace
Lister

CrossFit: 5:15 AM

1 x 3 @ 130 lbs

8

Mallory
Robert

CrossFit: 5:15 AM

1 x 3 @ 130 lbs

8

Monteene
Carter

Remote Athlete

1 x 3 @ 130 lbs

9

Anna
Jackson

CrossFit: 5:15 PM

1 x 3 @ 120 lbs

10

Alisha
Sipe

CrossFit: 5:15 AM

1 x 3 @ 105 lbs

10

Cynthia
Atwell

CrossFit: 5:15 AM

1 x 3 @ 105 lbs

10

Kacey
Roe

CrossFit: 5:15 AM

1 x 3 @ 105 lbs

10

Renata
Knox

CrossFit: 5:15 AM

1 x 3 @ 105 lbs