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Components

Overhead DB Hold with ...

Shoulder Taps

"Hectic"

Settings

Workout

Tuesday

Warmup

On a 8:00 clock:
300m run or ski
*Then AMRAP OF*
20m straight leg bear crawl
5 Superman's
5 cal ski
10 DB Russian twists (r/ 1=1)

Handstand Skill Work

3 Sets:

Overhead DB Hold with 2 DBs

Arms fully locked out overhead with a DB in each hand.

Hold for :45 overhead, then go straight into the shoulder taps. Score= seconds held and then put the weight of the dbs in the notes.

Shoulder Taps

Either wall facing or not. 10 total shoulder taps.

Scale by using a box and going knees/toes on the box with vertical torso. You may also scale up and perform these as freestanding shoulder taps.
Rest 2 minutes between sets.

"Hectic" (2 Rounds for reps)

2 Rounds:
(1:30 of work/ :30 of rest)
-Cal Ski
-HSPU
-Deadlift 225/155
-Abmat Situps/GHD Situps
-Burpee Bar Touch
*Rotate through each station keeping track of reps for each movement.

Rx+=GHD situps

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

Whiteboard:

Tuesday, September 27, 2022

Male Clients

1

Brandon
Staggs

5:30 PM CrossFit

0 lbs

35#

2

Chris “Fly
Eagles Fly ...

5:30 PM CrossFit

0 lbs

45 lb db

2

Chris
Fiala

4:15 PM CrossFit

0 lbs

35 lb

2

Coach
AJ

5:30 PM CrossFit

0 lbs

#50

2

Coach
Charles

12:00 PM CrossFit

0 lbs

15

2

Coach
Crafty

4:15 PM CrossFit

0 lbs

50's

2

Coach
Tony

12:00 PM CrossFit

0 lbs

40# db

2

Danny
Martinez

6:00 AM CrossFit

0 lbs

35 lb dumbell

2

Dylan
Brown

5:30 PM CrossFit

0 lbs

2

Edward
Waits

5:00 AM CrossFit

0 lbs

35 lbs x 2, then 20 lbs

2

Jeff
McDaniel

12:00 PM CrossFit

0 lbs

2x20 1x25

2

John
Harris

5:30 PM CrossFit

0 lbs

50#

2

Jonah
Cashion

8:30 AM CrossFit

0 lbs

25#, 30#, 35#

2

Kent
Chivington

5:00 AM CrossFit

0 lbs

20#

2

Lynn
Cashion

8:30 AM CrossFit

0 lbs

2

Rob
McDaniel

12:00 PM CrossFit

0 lbs

40lb db 45 secx3

2

Tim
Petrovich

12:00 PM CrossFit

0 lbs

✅

2

Zach
Bethel

12:00 PM CrossFit

0 lbs

45 lb

2

Zachary
Grierson

4:15 PM CrossFit

0 lbs

45sec 50lbs db 45sec 50lbs db 35sec 50lbs db

Female Clients

1

Amy
Wilson

5:30 PM CrossFit

0 lbs

1

Angelina
Zuniga

10:00 AM CrossFit

0 lbs

20#, 20#, 25#

1

April
Lombardo

3:00 PM CrossFit

0 lbs

5#, 8#, 8#

1

Ashley
Courts

5:00 AM CrossFit

0 lbs

30lbs

1

Brittany
Brogden

10:00 AM CrossFit

0 lbs

1

Brooke
Beardsley

8:30 AM CrossFit

0 lbs

1

Chloe
Evans

5:30 PM CrossFit

0 lbs

20 lbs

1

Coach
Annie

8:30 AM CrossFit

0 lbs

15#

1

Coach
Camille

5:30 PM CrossFit

0 lbs

#12

1

Coach
Genna

10:00 AM CrossFit

0 lbs

35s

1

Coach
Geo

10:00 AM CrossFit

0 lbs

20#, 25#, 30#

1

Coach
K

5:00 AM CrossFit

0 lbs

30# dbs

1

Gloria
Marrufo

5:30 PM CrossFit

0 lbs

20lb db’s 45 sec X 3

1

Hayley
Knudtsen

10:00 AM CrossFit

0 lbs

30#

1

Heather
Chivington

5:00 AM CrossFit

0 lbs

15#, 20#, 20#

1

Heather
Heitz

4:15 PM CrossFit

0 lbs

1

Irem
Oz

5:30 PM CrossFit

0 lbs

15 lbs

1

Jaclyn
Murray

5:30 PM CrossFit

0 lbs

20#

1

Kelsey
Kobzeff

6:00 AM CrossFit

0 lbs

35 lb

1

Kerri
Evans

5:30 PM CrossFit

0 lbs

20,25,35

1

Lori
Sloan

3:00 PM CrossFit

0 lbs

20#

1

Mallory
Thompson

4:15 PM CrossFit

0 lbs

30-35-35#

1

Marysa
Clift

10:00 AM CrossFit

0 lbs

35s

1

Private

6:00 AM CrossFit

0 lbs

1

Roya
Taheri

8:30 AM CrossFit

0 lbs

1

Sheri
Koch

5:00 AM CrossFit

0 lbs

20#

1

Sheryl
Brogden

10:00 AM CrossFit

0 lbs

1

Skylar
Cashion

3:00 PM CrossFit

0 lbs

two 15lb DB

1

Sue “ Q”
Cashion

3:00 PM CrossFit

0 lbs

12lbs DB. 💪