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Components

Weighted Pull-ups

Metcon

Settings

Workout

Pull-ups + A Chipper

Warm-up

10 Scap Pull-ups (w/ 0:02 Hold)
5 Double Push-up Inchworms
15 Banded Face Pulls
15 V-Ups
10 DBx2 Bent Over Rows (simultaneously)
5 Big Kips
2 minutes Handstand Progressions

Strength

Weighted Pull-ups (Build to a 5RM)

The Strict Pull-up

13 minutes

Metcon

Metcon (Time)

40/30 Calorie Bike
40 Handstand Push-ups
40 Toes-to-bar
4 Double Push-up Wall Walks (Rx+: 100 ft. Handstand Walk)
40/30 Calorie Bike
20 Handstand Push-ups
20 Toes-to-bar
2 Double Push-up Wall Walks (Rx+: 100 ft. Handstand Walk)
40/30 Calorie Bike
10 Handstand Push-ups
10 Toes-to-bar
1 Double Push-up Wall Walks (Rx+: 100 ft. Handstand Walk)

30 minute timecap
Sub for HSPU: DB Z-Press

Mobility

Metcon (No Measure)

Foam Roller:
1 min Quads
2 min T-Spine
1 min Lat / side
1 min Lying Pec Stretch (5/hand)

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

Whiteboard:

Tuesday, October 15, 2019

Male Clients

1

Brandon
Thorsten

4pm CrossFit

1 x 5 @ 108 lbs

2

Papi
Aka Teddy

4pm CrossFit

1 x 5 @ 62 lbs

3

AJ!
Isabelo

6am CrossFit

1 x 5 @ 55 lbs

3

Izick
Espinoza

5pm CrossFit

1 x 5 @ 55 lbs

3

Ryan
Goderre

5pm CrossFit

1 x 5 @ 55 lbs

4

Private

6am CrossFit

1 x 5 @ 53 lbs

4

Brian
Kalmenson

6am CrossFit

1 x 5 @ 53 lbs

4

Mike
Tighe

12pm CrossFit

1 x 5 @ 53 lbs

5

Nate
Cobb

12pm CrossFit

1 x 5 @ 48.5 lbs

6

Fernando
Flores

6pm CrossFit

1 x 5 @ 47.5 lbs

7

Bill
Curci

4pm CrossFit

1 x 5 @ 46 lbs

8

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 5 @ 45 lbs

9

Adam
Gelfand

12pm CrossFit

1 x 5 @ 44 lbs

9

Robby
Tabellija

12pm CrossFit

1 x 5 @ 44 lbs

10

Kevin
Gelfand

12pm CrossFit

1 x 5 @ 39 lbs

11

Chad
Baker

12pm CrossFit

1 x 5 @ 37.5 lbs

12

Ron
Kao

12pm CrossFit

1 x 5 @ 37 lbs

13

Ashish
Grover

7am CrossFit

1 x 5 @ 36 lbs

14

Michael
Liu

6am CrossFit

1 x 5 @ 35 lbs

15

Frank!e
Armas

5pm CrossFit

1 x 5 @ 26.46 lbs

16

Chris
Christian

6am CrossFit

1 x 5 @ 26 lbs

17

S.W
SHIM

12pm CrossFit

1 x 5 @ 18 lbs

18

Jim
Pinkerton

6am CrossFit

1 x 5 @ 15 lbs

18

Tyler
Eickmann

8am CrossFit

1 x 5 @ 15 lbs

19

Lenny
T

7pm CrossFit

1 x 5 @ 14 lbs

20

Jaimeson
Pollen

6pm CrossFit

1 x 5 @ 10 lbs

20

Trevor
Moncrief

6am CrossFit

1 x 5 @ 10 lbs

21

Eric
Otero

5pm CrossFit

1 x 5 @ 0 lbs

no bands

21

Mel
Nutter

7pm CrossFit

1 x 3 @ 0 lbs

Used bar to work on pullups

Female Clients

1

Wifey
(aka Chris ...

7pm CrossFit

1 x 5 @ 28 lbs

26kg + belt

2

Heather
Spears

12pm CrossFit

1 x 5 @ 26 lbs

3

Lindsey
Hempy

6am CrossFit

1 x 5 @ 15 lbs

1x4 @ 18

4

Maria
Mercado

6pm CrossFit

1 x 5 @ 13 lbs

5

Zully
Barrientos

4pm CrossFit

1 x 5 @ 11.5 lbs

6

Laura
Ringgold

5pm CrossFit

1 x 5 @ 10 lbs

Could've gone heavier

7

kasey
stark

5pm CrossFit

1 x 5 @ 1 lbs

8

ashley
green

6pm CrossFit

1 x 5 @ 0 lbs

Body weight

8

Becca
Chang

6pm CrossFit

1 x 5 @ 0 lbs

Thin red band / 2 reps strict w/out band!:)

8

Donica
Ryder ⛵️

6am CrossFit

1 x 5 @ 0 lbs

black band - working on speed for 5 in a row

8

Gretchen
Otero

5pm CrossFit

1 x 5 @ 0 lbs

1/2" band

8

Lisa
Gift

5pm CrossFit

1 x 5 @ 0 lbs

thick blue band

8

Megan
Gibbings

6pm CrossFit

1 x 5 @ 0 lbs

bands

8

Michelle
Robidas

6pm CrossFit

1 x 5 @ 0 lbs

Small red and black band Small red for 2 reps

8

Nakisha
Sivers

6pm CrossFit

1 x 5 @ 0 lbs

ring rows

8

Nicole
Schneider

5pm CrossFit

1 x 5 @ 0 lbs

2 red bands

8

Theresa
Brinsa

4pm CrossFit

1 x 5 @ 0 lbs

1 red band