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Components

Back Squat

Metcon

Settings

Workout

9/26

Warm-up

1 Round:
- 1:30 ECHO Bike (:45 Easy, :30 Moderate, :15 Fast)
- 8E Tall Kneeling Shoulder CARs
- 8E Prone IYTW
- 12E Side Lying Hip Abduction/Adduction

Then, perform 2 rounds of the following:
- 6E Lateral Box Step Ups
- 6E Half Kneeling Single Arm KB Press
- 8E Deadbug (w/<15lb Plate)

Then, build to 70% 1RM Back Squat

Strength

Back Squat (4x6 @ 70% + 20lbs)

* Athlete Notes: Perform a set every 3:00

Metcon

Metcon (Time)

For Time:
- 50 Single DB Box Step Ups (50/35) (24"/20")
- 50 C2B Pull-Ups
- 75 Wall Balls (20/14)
- 50/40 Calorie ECHO Bike

* Level 3: RX
* Level 2: DB (35/25), Pull-Ups, WB (14/10)
* Level 1: DB (25/15), Banded/Jumping Pull-Ups/Ring Rows, 50 WB (14/10)
* Athlete Notes: Break up movements into multiple smaller and confident sets that you can maintain a sense of consistency, but also limit your rest periods. The movement order is there to challenge your resilience when approaching the bike. With everything being in a state of fatigue it will be critical to pull/push on the handles while simultaneously driving the legs to maximize efficiency.

Cooldown

Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :45 Puppy Pose

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

Whiteboard:

Monday, September 26, 2022

Male Clients

1

Laith
Quntar

Results For Open Gym

4 x 6 @ 325 lbs

First set a little shallow

2

Dre
Flores

6pm CrossFit

4 x 6 @ 315 lbs

3

Adam
Gelfand

12pm CrossFit

4 x 6 @ 285 lbs

3

Nate
Cobb

12pm CrossFit

4 x 6 @ 285 lbs

4

AJ!
Isabelo

6am CrossFit

4 x 6 @ 255 lbs

4

Connor
Miller 🍟 🍔

5pm CrossFit

4 x 6 @ 255 lbs

5

Paul🍄
Miller🍑

4pm CrossFit

4 x 6 @ 245 lbs

5

Alexander
Pulido

4pm CrossFit

4 x 6 @ 245 lbs

5

Olivier
Derei

6pm CrossFit

4 x 6 @ 245 lbs

5

Pat
Paszt

5pm CrossFit

4 x 6 @ 245 lbs

5

Spencer
Baker

5pm CrossFit

4 x 6 @ 245 lbs

6

sarvesh
Kumar

6pm CrossFit

4 x 6 @ 235 lbs

7

Nathaniel
Jack Daniel

12pm CrossFit

4 x 6 @ 230 lbs

8

Eric
Cisneros

Results For Open Gym

4 x 6 @ 226 lbs

9

Dan
Chavez

12pm CrossFit

4 x 6 @ 225 lbs

9

Josh
Corrie

8am CrossFit

4 x 6 @ 225 lbs

9

Mike
Tighe

4pm CrossFit

4 x 6 @ 225 lbs

1st set at 245# then lowered

9

Ryan
Figuerado

Results For Open Gym

4 x 6 @ 225 lbs

10

Andrés
Herrera

5pm CrossFit

4 x 6 @ 215 lbs

11

Javier
Morales

12pm CrossFit

4 x 6 @ 205 lbs

11

Ryan
Gift

6am CrossFit

4 x 6 @ 205 lbs

11

Troy
Taylor

4pm CrossFit

4 x 6 @ 205 lbs

12

George
M

5am CrossFit

4 x 6 @ 190 lbs

13

Omar
Juarez

12pm CrossFit

4 x 6 @ 185 lbs

14

Bill
Curci

4pm CrossFit

4 x 6 @ 165 lbs

14

Don
Couch 🍄🍑

7am CrossFit

4 x 6 @ 165 lbs

70%=165. Back still not going for +20

15

Miguel
Parra

12pm CrossFit

4 x 6 @ 160 lbs

16

David
Hugenbruch

4pm CrossFit

4 x 6 @ 145 lbs

17

Ash
Kashani

6am CrossFit

6 x 6 @ 115 lbs

Female Clients

1

Claudia
Chaloner

12pm CrossFit

4 x 6 @ 230 lbs

2

Kim
McGrath

7am CrossFit

4 x 6 @ 200 lbs

3

Jenie
Reyes

6pm CrossFit

4 x 6 @ 195 lbs

3

Shawn
Ryan

Results For Open Gym

4 x 6 @ 195 lbs

68% 😅 squatted yesterday

4

Private

4pm CrossFit

4 x 6 @ 194.04 lbs

5

Lisa
Gift

5pm CrossFit

4 x 6 @ 185 lbs

6

Betsy
Gelfand

12pm CrossFit

4 x 6 @ 180 lbs

7

Patricia
Brown

5pm CrossFit

4 x 6 @ 175 lbs

8

Steph
Jarosz

12pm CrossFit

4 x 6 @ 165 lbs

9

Rachael
Hoffman

Results For Open Gym

4 x 6 @ 160 lbs

10

Kym
Janke

12pm CrossFit

4 x 6 @ 155 lbs

70% + 10

11

Emily
Small

4pm CrossFit

4 x 6 @ 150 lbs

12

Private

4pm CrossFit

4 x 6 @ 142 lbs

13

Janis
Green

8am CrossFit

4 x 6 @ 135 lbs

13

Katie
Klink

8am CrossFit

4 x 6 @ 135 lbs

13

Sharon
Lo

6pm CrossFit

4 x 6 @ 135 lbs

14

Katie
Clarke

4pm CrossFit

4 x 6 @ 125 lbs

15

Leah
Legner

4pm CrossFit

4 x 6 @ 105 lbs

15

Moriah
Gomez

6pm CrossFit

4 x 6 @ 105 lbs

70% plus 20lbs

15

Vienna
Kaiser

7am CrossFit

4 x 6 @ 105 lbs

Went light

16

Katya
Hurwitz

5pm CrossFit

4 x 6 @ 100 lbs

17

Laura
Vielmo

4pm CrossFit

4 x 6 @ 65 lbs

1st day post ASD move out

18

Donica
Ryder ⛵️

5am CrossFit

3 x 6 @ 135 lbs

1

18

Jen
Carroll

Results For Open Gym

2 x 6 @ 165 lbs

2@166 2@156 bc my body hates me 😃

18

Shannon
Blyth

7am CrossFit

2 x 6 @ 135 lbs

71% only.