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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Monday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (18/16)
Workout
Monday
"You've got to get up every morning with determination if you're going to go to bed with satisfaction." - George Lorimer “Win the morning, win the day” is something we’ve all heard a couple times. It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits. Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.
Strength
Front Squat
Front Squat
5-5-3-3-1-1-1
-Front Squats
-Choose your weights for each set
-Warm up before your first set of 5
Metcon
Metcon (Time)
2-4-6-8-10:
Power Snatches MRx:75/55, Rx:95/65, Rx+:135 / 95
After Each Round:
400 Meter Row
5 Strict Pull-ups
5 Toes to Bar
Movement Prep
2 Power Snatches
100 Meter Row
1 Pull-up
2 Toes to Bar
Modifications
POWER SNATCHES
- Reduce Load
- Reduce Reps
- Sub Dumbbell(s)
400 METER ROW
- 300m Ski
- 800m Bike
- 300m Run
- 20 x 10m Shuttle Runs
STRICT PULL-UPS
-Jumping
-Banded
-Bent Over Row
-Aussies
TOES TO BAR
-Hanging Leg Raises
-Hanging Knee Raises
-V Ups
-Double the Reps Sit-Ups
Stimulus
- Conditioning Category: Threshold
- The power snatches should be at a weight that can be performed in quick singles during the workout.
- The rows should take less than 2:00.
- Each round of pull-ups and toes to bar should take around 1 minute.
- Score: Total Time
Strategy
- Let's aim for quick singles on the barbell
- Find a steady pace on the row
- Focus on consistent sets on the pull-uos and toes to bar.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 04, 2021
Male Clients
1
David
Spungin
3:30 PM CrossFit
1 x 1 @ 285 lbs
2
Jon
LeDuc
3:30 PM CrossFit
1 x 1 @ 275 lbs
3
Bryan
Dunbar
6:00 AM CrossFit
1 x 1 @ 245 lbs
3
Chris
Losacco
3:30 PM CrossFit
1 x 1 @ 245 lbs
4
Ryan
Vogl
12:15 PM CrossFit
1 x 1 @ 235 lbs
5
Luke
Voss
4:45 PM CrossFit
1 x 1 @ 225 lbs
5
Rob
Bush
12:15 PM CrossFit
1 x 1 @ 225 lbs
6
Chris
Bowen
12:15 PM CrossFit
1 x 1 @ 205 lbs
6
John
O'Keefe
12:15 PM CrossFit
1 x 1 @ 205 lbs
7
Matthew
Emmons
7:15 AM CrossFit
1 x 1 @ 190 lbs
8
Brandon
McCarthy
12:15 PM CrossFit
1 x 1 @ 185 lbs
8
Doug
Davis
12:15 PM CrossFit
1 x 1 @ 185 lbs
9
Darren
Reed
6:00 PM CrossFit
1 x 1 @ 155 lbs
10
Jim
Anderson
12:15 PM CrossFit
1 x 1 @ 135 lbs
11
Dan
Meller
12:15 PM CrossFit
1 x 1 @ 105 lbs
12
Alex
Kersis
3:30 PM CrossFit
1 x 1 @ 95 lbs
12
Frank
Stanbach
6:00 PM CrossFit
1 x 1 @ 95 lbs
12
Jeffrey
Scheire
7:15 AM CrossFit
1 x 1 @ 95 lbs
Female Clients
1
Charlotte
Vigeant
12:15 PM CrossFit
1 x 1 @ 135 lbs
1
courtney
alberts
6:00 AM CrossFit
1 x 1 @ 135 lbs
2
Jordan
Dunbar
9:30 AM CrossFit
1 x 1 @ 130 lbs
3
Peri
Vogl
6:00 AM CrossFit
1 x 1 @ 125 lbs
4
Beata
Wyatt
4:45 PM CrossFit
1 x 1 @ 120 lbs
5
Angie
O'Keefe
4:45 PM CrossFit
1 x 1 @ 115 lbs
5
Zoe
Bergner
9:30 AM CrossFit
1 x 1 @ 115 lbs
6
Allison
Marti
3:30 PM CrossFit
1 x 1 @ 105 lbs
6
Kathy
Griffiths
7:15 AM CrossFit
1 x 1 @ 105 lbs
7
Amanda
Spungin
9:30 AM CrossFit
1 x 1 @ 95 lbs
7
Maya
Gonzales
12:15 PM CrossFit
1 x 1 @ 95 lbs
8
Karin
Thomsen
6:00 PM CrossFit
1 x 1 @ 90 lbs
8
Ruthann
Christensen
12:15 PM CrossFit
1 x 1 @ 90 lbs
9
jessie
schiavone
6:00 PM CrossFit
1 x 1 @ 85 lbs
10
Gina
Steadman
12:15 PM CrossFit
1 x 1 @ 75 lbs
11
kathy
long
7:15 AM CrossFit
1 x 1 @ 70 lbs
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