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Metcon

Metcon

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Workout

Tuesday

Warm-up

(0:00-12:00)
1 Round:
- 1:30 Row
- 15 Scapular Pull-Ups

Then, 3 Rounds of the following:
- 5E Single Arm KB Suitcase Deadlift + 25’ Farmer Carry ®
- 5E Single Arm KB Suitcase Deadlift + 25’ Farmer Carry (L)
- 5 Strict T2B/Knee Raises (2nd + 3rd: Kipping)

Strength

Metcon (5 Rounds for reps)

15:00 EMOM (12:00-27:00)
- Minute 1: 18/14 Calorie Row
- Minute 2: 100’ Farmer Carry (70/53) + Max Effort Unbroken T2B Set
- Minute 3: REST

*Score: Total unbroken T2B for each round

* Level 3: RX
* Level 2: 15/12 Calorie Row, KB Carry (53/35) + Knee Raises
* Level 1: 12/9 Calorie Row OR :45 AMRAP, KB Carry (35/26) + Knee Raises

* Athlete Notes: Calories should be set to an amount that you can finish in under :45. Farmer Carry should be performed very quickly and in :10-:15 to allow plenty of time to complete a large set of T2B. The farmer carry is there to tax the grip slightly before having to complete T2B.

Metcon

Metcon (5 Rounds for reps)

2:00 AMRAP X 5 Sets (35:00-55:00)
30 Lateral Burpee Over Bar
AMRAP Deadlift
- Round 1: 315/225
- Round 2: 275/185
- Round 3: 225/155
- Round 4: 185/125
- Round 5: 135/95

* Level 3: RX
* Level 2: 24 Burpees, Barbell (55-47-40-32-25% 1RM)
* Level 1: 18 Burpees, Barbell (55-47-40-32-25% 1RM)

* Athlete Notes: Burpees should be able to be performed in <1:30 to allow a very minimal time to get on your barbell and hang on for reps. There is a sense of urgency being placed on the opening movement to then challenge your ability to cycle different loads on a barbell. Lateral burpees are chosen because they have the highest cycling rate, allowing you to stay low in your transitions and knock them out quickly.

Cooldown

(57:00-60:00)
- Minute 1: :45 Pretzel (R)
- Minute 2: :45 Pretzel (L)
- Minute 3: :20E Twisted Cross

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

Whiteboard:

Tuesday, September 13, 2022

Male Clients

1

Brandon
Thorsten

4pm CrossFit

87 Total Reps

2

Adam
Gelfand

12pm CrossFit

76 Total Reps

3

Alexander
Pulido

4pm CrossFit

54 Total Reps

4

Arturo
Fiero

Results For Open Gym

47 Total Reps

4

Mike
Tighe

Results For Open Gym

47 Total Reps

5

Eric
Otero

5pm CrossFit

41 Total Reps

6

Olivier
Derei

Results For Open Gym

40 Total Reps

7

Ron
Finney

Results For Open Gym

35 Total Reps

8

Chris
Christian

6am CrossFit

31 Total Reps

9

Paul
Miller

4pm CrossFit

30 Total Reps

9

Pete
Mc Workman

6am CrossFit

30 Total Reps

10

Josh
Corrie

8am CrossFit

24 Total Reps

11

Bill
Curci

4pm CrossFit

74 Total Reps

18 cals; 53lb farmer carry; ttb

12

Fausto
Muñoz

4pm CrossFit

45 Total Reps

43lb carry; knee raises

13

AJ!
Isabelo

6am CrossFit

44 Total Reps

15 cal/ 62#kb/T2b

14

Javier
Morales

12pm CrossFit

40 Total Reps

18 cals, LVL 2 everything else

15

David
Hugenbruch

4pm CrossFit

39 Total Reps

18 cal, 35# kb, knee raises

16

Ash
Kashani

6am CrossFit

30 Total Reps

17

John
Weber

Results For Open Gym

29 Total Reps

Knee raises, assualt bike

17

Michael
Torre

7am CrossFit

29 Total Reps

17

Ryan
Gift

6am CrossFit

29 Total Reps

15 cals, 62#, T2B

18

Ryan
Holcombe

6pm CrossFit

24 Total Reps

19

Emilio
Lee

12pm CrossFit

16 Total Reps

18 cal row T2B… slowly getting there.

Female Clients

1

Steph
Jarosz

8am CrossFit

53 Total Reps

2

Kim
McGrath

8am CrossFit

39 Total Reps

3

Rachael
Hoffman

4pm CrossFit

34 Total Reps

4

Shayna
Waechter

6pm CrossFit

28 Total Reps

5

Kym
Janke

4pm CrossFit

75 Total Reps

V-ups til 10s left. Carry than row.

6

Lindsey
Hempy

7am CrossFit

60 Total Reps

14 cal, 44 lbs, cross touches

7

Private

5pm CrossFit

56 Total Reps

8

Tammy
Nguyen

6am CrossFit

55 Total Reps

Knees to bar Maintained 14 calories

9

Samantha
Evans

6pm CrossFit

42 Total Reps

10

Sharon
Lo

6pm CrossFit

35 Total Reps

12 cal row, knee raises

11

Donica
Ryder ⛵️

5am CrossFit

25 Total Reps

12

Vienna
Kaiser

8am CrossFit

24 Total Reps

12 Cals average - 53lb KB - Kipping T2 B

13

Betsy
Gelfand

5am CrossFit

13 Total Reps

TNB and 45# carry. 14 cals every round

14

Elizabeth
Mele

5am CrossFit

12 Total Reps