Public Whiteboard

Components

Front Squat

Horseshoes

Settings

Workout

Monday

“Don’t tell me who you are. Tell me what you are.” When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past. When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs. Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Strength

Front Squat (5x3 (Pausing))

Front Squat

5 Sets:
3 Pausing Front Squats

-3 Second pause at the bottom

Metcon

Horseshoes (Time)

"Horseshoes"
5 Rounds For Time:
12 Toes to Bar
150ft. Double Dumbbell Farmers Carry MRx:30/20, Rx:50 / 35 lb's
21/15 Calorie Assault Bike

Movement Prep
5 Toes to Bar
50ft. Double Dumbbell Farmers Carry
5 Calorie Assault Bike

Modifications
TOES TO BAR
- Reduce Reps
- Knees To Chest
- 24 Sit-Ups

DOUBLE DUMBBELL FARMERS CARRY
- Double Kettlebell Farmers Carry

21/15 CALORIE ASSAULT BIKE
- 21/15 Cal Echo Bike, Air Run, or Ski
- 27/21 Cal Bike Erg or Row
- 300m Run
- 20 x 10m Shuttle Runs

Stimulus
- Conditioning Category: Threshold

- Each round should take between 2:30-3:30.

- The toes to bar should be completed in 1-3 sets and should take less than 1:00.

- The double dumbbell farmer's carry should be completed in less than 1:00 with no more than 2 breaks each round.

- The assault bike should take less than 1:30.

- Score: Time

Strategy
- This workout is all about managing grip fatigue early on.

- Break early on if our toes to bar tend to break down due to grip fatigue. Aim for quick, sustainable sets.

- Swift, fast, steps will allow us to make quick work of the farmers carries. The longer the dumbbellls are in hand, the more fatigued our grip will get.

- The pace of the bike will come down to how much time you need to gear up for the next round of toes to bar and farmers carries. This is the only place we can relax the forearms so be mindful of how tighly we are gripping the handles of the bike.

Whiteboard:

Monday, September 27, 2021

Male Clients

Chris
Bowen

12:15 PM CrossFit

1 x 3 @ 225 lbs