Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Weighted Close Grip C ...

Metcon

Settings

Workout

Fast But Proper

- Strength: We are finding a 3RM close grip chin up. Rest 2 minutes between attempts. If unable to complete with weight, complete 6 sets of 3 reps with 90 sec rest between sets. Scale will be 5 sets of 5 partner assisted close grip chin ups. -Metcon: You will complete these reps as fast as possible while maintaining proper form. You should be able to do large sets of each movement without hitting failure. Banded pull aparts will be done with a pronated grip and the floor press will be a neutral grip.

Warm-up

A:

Grab a set of DBs and a band and complete:
10 Bent-over Double DB Rows
30 Banded Pull-aparts
10 DB Hammer Curls
30 Banded Triceps Pushdowns
10 DB Hang Power Cleans
30 Banded Pulldowns10 Push-ups on DBs
30 Banded Overhead Triceps Extensions
10 DB Hang Power Cleans
*Rest 10-15s between movements. This should give the coach time to coach each of the DB movements. Keep in mind these movements are in the Metcon today.
Then,
Review Pull-ups and available scaling options for the remainder of the warm-up.

Strength/Skill

B: Weighted Close Grip Chin-up (3RM. Rest 2:00)

Weighted Close Grip Chin-up

- L3: Bodyweight 6 x 3. Rest 90s.
- L2/L1: Partner Assisted Pull-ups 5 x 5. Rest 90s

Metcon

C: Metcon (Time)

AFAP
21-15-9
DB Hang Power Cleans (50, 35)
Push-ups on Dumbbells
Then,
21-15-9
DB Bench Press (50, 35) (Neutral Grip)
*50 Banded Pull-aparts after each set (pronated grip)

L3: (45, 30)
L2: (35, 25) (Box Push-ups)
L1: (25, 20) (Box Push-ups)
22:00 Time Cap on this work

Extra Credit

D: World’s Greatest Stretch30s each pose

https://www.youtube.com/watch?v=C3i3DZYn5YE

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

Whiteboard:

Friday, August 16, 2019

Male Clients

1

Joel
Brown

1:00PM CrossFit Group Cla...

1 x 3 @ 288 lbs

BW

2

Ryan
Fox

6:00 CrossFit Group Clase...

1 x 3 @ 280 lbs

BW227 + 53kb

3

Jason
McLeod

6:00 CrossFit Group Clase...

1 x 3 @ 265 lbs

4

Stephen
Dees

8:45 CrossFit Group Class...

1 x 3 @ 260 lbs

Bw + 70

5

Kevin
English

1:00PM CrossFit Group Cla...

1 x 3 @ 256 lbs

189 body weight + 67 lbs Orange kettlebell +5 lbs plate

6

Anthony
Gaines

6:00 CrossFit Group Clase...

1 x 3 @ 252.5 lbs

BW+210

7

Dominic
Talanca

8:45 CrossFit Group Class...

1 x 3 @ 228 lbs

203 + 25

8

Scott
Shapiro

8:45 CrossFit Group Class...

1 x 3 @ 220 lbs

BW+20

9

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 3 @ 219 lbs

175BW + 44# KB

10

Alan
Brook

8:45 CrossFit Group Class...

1 x 3 @ 203 lbs

BW165

11

Bradley
Cooke

5:00PM CrossFit Group Cla...

1 x 3 @ 200 lbs

Be+20

11

Shane
Higgins

5:00PM CrossFit Group Cla...

1 x 3 @ 200 lbs

BW+2.5

12

Scott
Stalls

8:45 CrossFit Group Class...

1 x 3 @ 72 lbs

Female Clients

1

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 3 @ 182 lbs

BW=157, 192 for 1x2.8 haha!

2

Shelby
Morge

5:00PM CrossFit Group Cla...

1 x 3 @ 176 lbs

Bw + 26

3

Courtney
Steele

1:00PM CrossFit Group Cla...

1 x 3 @ 173.5 lbs

Bw+20#

4

Gretchen
Steed

5:00PM CrossFit Group Cla...

1 x 3 @ 156 lbs

BW +10

5

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 3 @ 142.5 lbs

BW=135# + 7.5#, 4.5# PR!

6

Jennifer
Sullivan

6:00 CrossFit Group Clase...

1 x 3 @ 140 lbs

Lat pulls

6

Krissi
Evans

5:00PM CrossFit Group Cla...

1 x 3 @ 140 lbs

On lat pull down machine

7

Private

6:00 CrossFit Group Clase...

1 x 5 @ 130 lbs

7

Christine
Cadwallader

8:45 CrossFit Group Class...

1 x 3 @ 130 lbs

lat pull down got 2 @140

8

Grace
Jacobs

8:45 CrossFit Group Class...

1 x 3 @ 100 lbs

lap pull down

9

Meg
Gemelli

8:45 CrossFit Group Class...

1 x 3 @ 15 lbs

Not to fail

10

Christine
Abbata

5:00PM CrossFit Group Cla...

1 x 3 @ 5 lbs

Just under on 3rd