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Back Squat

Metcon

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Workout

Wednesday

READY

1a.) 2 Rounds (0:00-8:00)
- 1:00 Air Bike
- 12 Cuban Press w/Change Plates
- 8E KB Goblet Reverse Lunge
- 1 Wall Walk + :20 Wall Facing HS Hold

* Allow 8:00-10:00 for S.F.P briefing and athletes to build BS weight.

S.F.P.

Back Squat (Every 3:30 for 3 Sets)

2.) Every 3:30 for 3 Sets (18:00-28:00)
- 7 Back Squat

* See workout notes below.

* Allow 8:00 for athletes to put away equipment and brief E.S.D.

E.S.D.

Metcon (Time)

3.) (36:00-54:00)
6 Rounds EACH for Time:
- 12/9 Calorie Bike
- 12 Double DB Deadlift (50/35)
- 9 Double DB Hang Power Clean (50/35)
- 6 Double DB Front Squat (50/35)

* IMPORTANT: REST 1:00 after each round.

* Total Time Cap: 18:00

* Level 3: RX
* Level 2: 10/8 Calorie Bike, DB (35/25)
* Level 1: 9/7 Calorie Bike, DB (25/15)

* See workout notes below.

* REST 3:00 then move into Adaptation.

ADAPTATION

5.) 3:00 Minute EMOM (57:00-60:00)
Minute 1: :20E Lizard + Half Kneeling Hamstring (R)
Minute 2: :20E Lizard + Half Kneeling Hamstring (L)
Minute 3: :45 Hero Pose

WORKOUT NOTES

S.F.P. Notes:
Start your first set at 65% of your 1RM and continually build across the 4 sets to the heaviest possible set for 7 reps. Go off your newly established 1RM from test week.

E.S.D. Notes:
Bike should be hit HARD but not a full out sprint. You should be moving onto your DB Complex <:50 with the goal of staying unbroken on the DBs to complete each round <1:45.

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

Whiteboard:

Wednesday, August 31, 2022

Male Clients

1

Lev
Grinman

5pm CrossFit

1 x 7 @ 325 lbs

2

Konstantin
Zagustin

6pm CrossFit

1 x 7 @ 315 lbs

2

Laith
Quntar

5pm CrossFit

1 x 7 @ 315 lbs

3

Ruben
Hernandez

6pm CrossFit

1 x 7 @ 310 lbs

4

Adam
Gelfand

12pm CrossFit

1 x 7 @ 305 lbs

4

Papi
Aka Teddy

12pm CrossFit

1 x 7 @ 305 lbs

5

Andrés
Herrera

Results For Open Gym

1 x 7 @ 255 lbs

5

Ramon
Ulloa

5pm CrossFit

1 x 7 @ 255 lbs

6

Eric
Cisneros

Results For Open Gym

1 x 7 @ 245 lbs

6

Paul
Miller

4pm CrossFit

1 x 7 @ 245 lbs

77.8%

7

Alexander
Pulido

Results For Open Gym

1 x 7 @ 243 lbs

7

Eric
Otero

Results For Open Gym

1 x 7 @ 243 lbs

8

Dan
Chavez

12pm CrossFit

1 x 7 @ 225 lbs

8

Gino
Bacani

5pm CrossFit

1 x 7 @ 225 lbs

Front Squat.

8

Nathaniel
Jack Daniel

6pm CrossFit

1 x 7 @ 225 lbs

8

Pat
Paszt

5pm CrossFit

1 x 7 @ 225 lbs

9

Connor
Rockhill

6am CrossFit

1 x 7 @ 215 lbs

Front squat

10

Ryan
Figuerado

4pm CrossFit

1 x 7 @ 205 lbs

10

Ryan
Gift

6am CrossFit

1 x 7 @ 205 lbs

175/190/205

11

George
M

7am CrossFit

1 x 7 @ 195 lbs

12

Emilio
Lee

12pm CrossFit

3 x 7 @ 185 lbs

Round 1: 45 lbs each side Round 2: 60 lbs each side Round 3: 70 l...

12

Omar
Juarez

12pm CrossFit

1 x 7 @ 185 lbs

13

Josh
Tadlock

5am CrossFit

1 x 7 @ 165 lbs

14

Miguel
Parra

12pm CrossFit

1 x 7 @ 160 lbs

15

Bill
Curci

4pm CrossFit

1 x 7 @ 155 lbs

115-135-155

15

Fausto
Muñoz

4pm CrossFit

1 x 7 @ 155 lbs

115-135-155

15

John
Weber

12pm CrossFit

1 x 7 @ 155 lbs

16

Gary
Waldrop

4pm CrossFit

1 x 7 @ 145 lbs

16

Steve
Sadler

5pm CrossFit

1 x 7 @ 145 lbs

1 x 7 x 115lbs 1 x 7 x 125lbs 1 x 7 x 145lbs

17

David
Hugenbruch

4pm CrossFit

1 x 7 @ 135 lbs

105 / 125 / 135

18

Pete
Mc Workman

6am CrossFit

7 x 3 @ 181 lbs

Female Clients

1

Claudia
Chaloner

12pm CrossFit

1 x 7 @ 225 lbs

2

Shawn
Ryan

8am CrossFit

1 x 7 @ 205 lbs

narrow stance, good form :)

3

Private

4pm CrossFit

1 x 7 @ 191.84 lbs

4

Lisa
Gift

5pm CrossFit

1 x 7 @ 190 lbs

5

Steph
Jarosz

8am CrossFit

1 x 10 @ 185 lbs

5

Dana
Mckenney

6pm CrossFit

1 x 7 @ 185 lbs

5

Lindsey
Hempy

6am CrossFit

1 x 7 @ 185 lbs

6

Betsy
Gelfand

5am CrossFit

1 x 7 @ 175 lbs

7

Jaclyn
Morbitzer

8am CrossFit

1 x 7 @ 155 lbs

135 145 155

8

Hollie
Tkac

6am CrossFit

1 x 7 @ 145 lbs

8

Jenny
Schafran

6pm CrossFit

1 x 7 @ 145 lbs

8

Private

5pm CrossFit

1 x 7 @ 145 lbs

9

Sharon
Lo

6pm CrossFit

1 x 7 @ 140 lbs

10

Gretchen
Otero

7am CrossFit

1 x 7 @ 135 lbs

11

Kaylyn
Gettinger

5pm CrossFit

1 x 7 @ 130 lbs

12

Chelsea
Roche

7am CrossFit

1 x 7 @ 125 lbs

12

Cynthia Flavia
Belman

5pm CrossFit

1 x 7 @ 125 lbs

12

Samantha
Evans

5pm CrossFit

1 x 7 @ 125 lbs

12

Vienna
Kaiser

8am CrossFit

1 x 7 @ 125 lbs

13

Andrea
Aramburu

5pm CrossFit

1 x 7 @ 105 lbs

85 95

13

Jalitza
"Jolly" Ca ...

5am CrossFit

1 x 7 @ 105 lbs

Toes down. Plant the whole foot not just the heel

13

Sabrina
Tuell

7am CrossFit

1 x 7 @ 105 lbs

14

Tammy
Nguyen

6am CrossFit

1 x 7 @ 100 lbs

14

Thuong
Ton

6am CrossFit

1 x 7 @ 100 lbs

15

Leah
Legner

4pm CrossFit

1 x 7 @ 95 lbs

15

Phoebe
Seaver

7am CrossFit

1 x 7 @ 95 lbs

16

Jill
Fader

7am CrossFit

1 x 7 @ 85 lbs

75, 80, 85

17

Naomi
Lowe

6am CrossFit

1 x 7 @ 50 lbs

Last rep with 50lb :) first time with weights