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Components

Push Press

Metcon

Settings

Workout

The Adventures of Rain Dance Maggie

Warm-up

Crossover Symmetry Activation

Then...

2 Rounds:
15/12 Calorie Row
10 Hanging Scap Retraction
10 Hand-Release Pushups
30 Single Under
30' Walking Lunge

Weightlifting

Push Press (5,5,4,4,3,3)

Push Press

1: 5 reps @ 60%
2: 5 reps @ 60%
3: 4 reps @ 70%
4: 4 reps @ 70%
5: 3 reps @ 80%
6: 3 reps @ 80%

Keep torso vertical through the dip and drive and maintain a tight core.

Head through at the top, no re-dip of the knees!

- rest 1-2 minutes between sets

Metcon

Metcon (Time)

Complete For Time:
100 Double-Unders
30 Power Cleans (135/95)
100 Double-Unders

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

Whiteboard:

Wednesday, August 26, 2020

Male Clients

1

Brad
Robert

6:15AM CrossFit

2 x 3 @ 155 lbs

1

PJ
Kearn

6:15PM CrossFit

2 x 3 @ 155 lbs

2

Chuck
Lambertz

6:15AM CrossFit

2 x 3 @ 135 lbs

2

Jay
Lowell

5:15PM CrossFit

2 x 3 @ 135 lbs

2

Joshua
Meyer

6:15AM CrossFit

2 x 3 @ 135 lbs

2

Justin
Ferrell

5:15AM CrossFit

2 x 3 @ 135 lbs

2

Luke
Lister

5:15AM CrossFit

2 x 3 @ 135 lbs

3

Chris
Mondero

Remote Athlete

2 x 3 @ 125 lbs

3

Easton
Swihart

5:15PM CrossFit

2 x 3 @ 125 lbs

4

James
Coash

6:15AM CrossFit

2 x 3 @ 95 lbs

Female Clients

1

Stephanie
Hood

6:15PM CrossFit

2 x 3 @ 135 lbs

2

Amber
Lambertz

5:15AM CrossFit

2 x 3 @ 115 lbs

2

Jenn
Mears

Remote Athlete

2 x 3 @ 115 lbs

3

Cierra
Mondero

Remote Athlete

2 x 3 @ 105 lbs

3

Private

6:15PM CrossFit

2 x 3 @ 105 lbs

3

Kim
LeSage

Remote Athlete

2 x 3 @ 105 lbs

4

Candace
Lister

5:15AM CrossFit

2 x 3 @ 90 lbs

5

Jenny
Bauer

6:15PM CrossFit

2 x 3 @ 85 lbs

5

Tina
Haist

6:15PM CrossFit

2 x 3 @ 85 lbs

6

Jill
Krier

6:15PM CrossFit

2 x 3 @ 80 lbs

7

Alisha
Sipe

5:15AM CrossFit

2 x 3 @ 75 lbs

7

Cynthia
Atwell

5:15AM CrossFit

2 x 3 @ 75 lbs

7

Kacey
Roe

5:15AM CrossFit

2 x 3 @ 75 lbs

8

Sara
Fleming

5:15AM CrossFit

2 x 3 @ 65 lbs

9

Kelly
Collard

5:15PM CrossFit

2 x 3 @ 60 lbs

10

Kayla
Garst

5:15PM CrossFit

1 x 3 @ 135 lbs

10

Mallory
Robert

5:15AM CrossFit

1 x 3 @ 105 lbs