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Components

Box Squats

Sumo Deadlift

Icebreaker

Settings

Workout

Icebreakers

Warm-up

A: Metcon (No Measure)

Foam Roll Adductors x 20s each
Foam Roll IT Bands x 20s each
Foam Roll Lats x 20s each,

Then,

2 Rounds of:
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows

Rest 40-60s, add light weight.

Strength/Skill

B: Box Squats (8 x 2 @65%, every 60s. Stay quick)

Squat to a Box

C: Sumo Deadlift (4x3 at 65% EMOM)

Sumo Deadlift

Metcon

Icebreaker (AMRAP - Rounds and Reps)

”Icebreaker”
AMRAP 7:
4 Squat Cleans (185, 125)
40 Double Unders

Rx+:(225, 155)
L3: (135, 95)
L2: (115, 80) (40 Double Under Attempts)
L1 Metcon:
For time:
10-8-6-4-2
Goblet Squats
Squat Thrusts
*30 Single Unders after each set
7:00 Cap

Extra Credit

D: Metcon (No Measure)

Accumulate

150-200 Banded Leg Curls each
100 KB Side Bends (50 each) (banded side bends if possible)

*Superset the two. Complete big sets of curls, 50-75 per set.

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

Whiteboard:

Thursday, August 23, 2018

Male Clients

1

Jason
McLeod

5:00PM CrossFit Group Cla...

8 x 2 @ 275 lbs

2

Joel
Brown

6:00 CrossFit Group Clase...

8 x 2 @ 245 lbs

3

Dan
Glauber

7:00 CrossFit Group Clase...

8 x 2 @ 225 lbs

3

Daniel
Scullion

7:00 CrossFit Group Clase...

8 x 2 @ 225 lbs

4

John
Pio

5:00PM CrossFit Group Cla...

8 x 2 @ 210 lbs

5

Dan
Lee

6:00 CrossFit Group Clase...

8 x 2 @ 205 lbs

5

Greg
Barber

6:00 CrossFit Group Clase...

8 x 2 @ 205 lbs

5

Nathan
Graff

6:00 CrossFit Group Clase...

8 x 2 @ 205 lbs

5

Stephen
Dees

1:00PM CrossFit Group Cla...

8 x 2 @ 205 lbs

6

Clark
Wilson

6:00 CrossFit Group Clase...

8 x 2 @ 185 lbs

6

Dominic
Talanca

6:00PM CrossFit Group Cla...

8 x 2 @ 185 lbs

67%

7

Alan
Brook

8:45 CrossFit Group Clase...

8 x 2 @ 170 lbs

8

Phillip
Jacobs

5:00PM CrossFit Group Cla...

8 x 2 @ 160 lbs

9

Christian
Bolz

1:00PM CrossFit Group Cla...

8 x 2 @ 125 lbs

Female Clients

1

Stephanie
Sumner

6:00 CrossFit Group Clase...

8 x 2 @ 155 lbs

65%

2

Andrea
Wilson

1:00PM CrossFit Group Cla...

8 x 2 @ 150 lbs

3

Private

7:00 CrossFit Group Clase...

8 x 2 @ 125 lbs

3

Krissi
Evans

8:45 CrossFit Group Clase...

8 x 2 @ 125 lbs

4

Christine
Abbata

5:00PM CrossFit Group Cla...

8 x 2 @ 115 lbs

4

Courtney
Steele

5:00PM CrossFit Group Cla...

8 x 2 @ 115 lbs

65%

4

Jamie
Troche

6:00 CrossFit Group Clase...

8 x 2 @ 115 lbs

4

Shelby
Morge

8:45 CrossFit Group Clase...

8 x 2 @ 115 lbs

5

Amanda
Wickman

6:00PM CrossFit Group Cla...

8 x 2 @ 105 lbs

68%

5

Heather
Metzler

8:45 CrossFit Group Clase...

8 x 2 @ 105 lbs

6

Amber
Barber

6:00 CrossFit Group Clase...

8 x 2 @ 100 lbs

7

Debbie
Bolz

1:00PM CrossFit Group Cla...

8 x 2 @ 95 lbs

8

Anna
Zarn

6:00PM CrossFit Group Cla...

8 x 2 @ 85 lbs

9

Brooke
Scacheri

7:00 CrossFit Group Clase...

8 x 2 @ 80 lbs

9

Monica
Jacobs

7:00 CrossFit Group Clase...

8 x 2 @ 80 lbs

10

Mary
Kay McLeod

1:00PM CrossFit Group Cla...

8 x 2 @ 75 lbs

10

Robynn
Tomaselli

1:00PM CrossFit Group Cla...

8 x 2 @ 75 lbs