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Components
Front Squat + Back Sq ...
Flintstones
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
10/05 WOD - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
37 (21/16)
Workout
10/05 WOD
"True happiness is to enjoy the present, withou anxious dependence of the future." Seneca How often do we rush to the finish line, only to rush to find yet another 'finish' line after that? It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the future, for a finish line, that it seems we will never reach. The aim is absolutely not to ignore the future, but to embrace instead the present. Let's move past the logic of the "pursuit of happiness", and embrace the breath in our lungs at this moment. Wherever we go today, let's go with everything we have. The past is in the past, the future is not yet defined. Live in the present and make the future you want.
Warm-up
2 minutes on any erg or a lap around the building
Mobility:
- banded cross body stretch
- banded 3 way shoulder
- banded hamstring distraction
Activation:
- 30 singles or double unders
- 10 PVC pass throughs
- 10 PVC Good Mornings
- 5 inchworm to push-ups
- 5 handstand holds (max effort) free or against the wall
Front Squat + Back Squat Superset (Weight)
5 supersets (about 10-12 min)
- 3 front squats
- 6 back squats
All % based on 1RM front squat
set 1 - 50%
set 2 - 53%
set 3 - 56%
set 4 - 59%
set 5 - 62%
Stimulus:
- This combo is designed to train your stamina
- take the bar from the rack
- move directly into back squats after completing front squats
- all 9 reps should take NMT 2 minutes
- Gradually build to first set weight.
Modifications:
- goblet squats or dumbbell squats to box or bench
Flintstones (AMRAP - Rounds and Reps)
20 min. AMRAP:
- 40 wall balls 20/10 Both genders to 9'
- 30 single arm alternating db snatches 35/20
- 20/15 calorie Echo Bike
- 10 Toes 2 Bar
- expect to complete 1 1/2 to 2+ rds
- find a number to break up the longer rep schemes
Modifications as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 05, 2020
Male Clients
1
David
Spungin
3:30 PM CrossFit
225 lbs
2
Alex
Kersis
3:30 PM CrossFit
195 lbs
2
Thomas
Walker
6:00 AM CrossFit
195 lbs
3
3
Pete
5:30 PM CrossFit
185 lbs
4
Rob
Bush
12:15 PM CrossFit
175 lbs
5
Bryan
Dunbar
9:30 AM CrossFit
170 lbs
6
Cameron
Shepherd
8:15 AM CrossFit
165 lbs
7
Kevin
Gilbert
9:30 AM CrossFit
155 lbs
8
Mark
Richardson
9:30 AM CrossFit
150 lbs
9
Matthew
Emmons
8:15 AM CrossFit
145 lbs
9
Patrick
Moore
3:30 PM CrossFit
145 lbs
10
Brandon
McCarthy
4:30 PM CrossFit
135 lbs
10
Jay
Griggs
8:15 AM CrossFit
135 lbs
11
Peter
Sloterdyk
8:15 AM CrossFit
115 lbs
12
Bryant
Robert
5:30 PM CrossFit
145 lbs
13
John
O'Keefe
4:30 PM CrossFit
135 lbs
cleans
14
Duncan
Emmons
8:15 AM CrossFit
115 lbs
15
Keith
Davis
5:30 PM CrossFit
105 lbs
16
Jim
Anderson
3:30 PM CrossFit
95 lbs
16
Sylvain
Thibault
5:30 PM CrossFit
95 lbs
17
Dan
Lincoln
6:00 AM CrossFit
70 lbs
Female Clients
1
Carrie
Crofton
8:15 AM CrossFit
110 lbs
2
Beata
Wyatt
4:30 PM CrossFit
95 lbs
3
Angie
O'Keefe
4:30 PM CrossFit
85 lbs
3
Brooke
Bemis
4:30 PM CrossFit
85 lbs
cleans
3
Karin
Thomsen
12:15 PM CrossFit
85 lbs
4
Jordan
Dunbar
9:30 AM CrossFit
80 lbs
5
Ruthann
Christensen
12:15 PM CrossFit
70 lbs
6
courtney
alberts
9:30 AM CrossFit
95 lbs
7
Whitney
Maibach
6:00 AM CrossFit
80 lbs
8
Annie
Dougherty
3:30 PM CrossFit
75 lbs
9
Dana
Bossert
8:15 AM CrossFit
70 lbs
10
Amanda
Spungin
9:30 AM CrossFit
65 lbs
10
Caitlin
Smith
4:30 PM CrossFit
65 lbs
11
Vicki
Spicer
8:15 AM CrossFit
55 lbs
12
Sage
Schoenfeld
5:30 PM CrossFit
35 lbs
13
Carly
Pearlman
4:30 PM CrossFit
15 lbs
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