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Components

Shoulder Press

Overhead Squat

Metcon

Settings

Workout

Double Strength + OHS/T2B

Warm-up

8 minutes to complete:
10 Banded Ext. Rotations w/ Press
10 Scap Pull-ups
10 PVC Passes
10 PVC B/N Jerks
10 PVC OHS
15 Wall Squats
0:45 Handstand "Stuff"
Waiter's Walk / arm (HEAVY)

DONE TOGETHER (Get a Barbell first):
1:00 Calf Stretch / leg
5 B/N OHS Grip Presses (45/35)
5 Good Mornings (45/35)
5 B/N Jerks (45/35)
5 Pause OHS (45/35)

Strength

Shoulder Press (Build to a 1RM)

10 minutes

Overhead Squat (Build to a Heavy Single)

10 minutes
If the Overhead Squat is a new movement for you, you will be practicing the behind-the-neck split jerk and the overhead squat, building your foundation with the movement. Your coach will give you what will be appropriate. This movement calls for supreme mobility and stability and its development is of great importance. Be patient and keep working on it- it's worth it!

Metcon

Metcon (Time)

21-15-9
Overhead squats (115/80)
Toes-to-bars

10 minute timecap

Intermediate Option
15-12-9
Overhead squats (95/65)
Toes-to-bars

Beginner Option
15-12-9
Overhead squats (45/35)
Sit-ups

Scale so that you can perform the 21 OHS and 21 T2B in 2 subsets or less. Otherwise, scale to 15 reps like in the intermediate and beginner options with the same idea (2 subsets or less).

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

Whiteboard:

Wednesday, October 17, 2018

Male Clients

1

Davey
Melzer

5pm CrossFit

1 x 1 @ 185 lbs

1

Private

5pm CrossFit

1 x 1 @ 185 lbs

2

Craig
Kreinest

5pm CrossFit

1 x 1 @ 175 lbs

2

Jamison
Ricci

6pm CrossFit

1 x 1 @ 175 lbs

2

Jim
Pinkerton

6am CrossFit

1 x 1 @ 175 lbs

2

TOM
Hill

8am CrossFit

1 x 1 @ 175 lbs

3

Steve
Wyland

12pm CrossFit

1 x 1 @ 165.38 lbs

4

Denver
Guess

5pm CrossFit

1 x 1 @ 165 lbs

4

Troy
Torres

7pm CrossFit

1 x 1 @ 165 lbs

5

Brad
Damon

6am CrossFit

1 x 1 @ 160 lbs

5

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 1 @ 160 lbs

166(F)

5

Scott
Wasowski

6pm CrossFit

1 x 1 @ 160 lbs

6

Jason
Jarrells

4pm CrossFit

1 x 1 @ 155 lbs

6

Joshua
Holmes

5pm CrossFit

1 x 1 @ 155 lbs

6

Private

6am CrossFit

1 x 1 @ 155 lbs

6

Trenton
Mulder

5pm CrossFit

1 x 1 @ 155 lbs

7

Ken
Nelson

4pm CrossFit

1 x 1 @ 150 lbs

Had more to go.

8

Adam
Gelfand

12pm CrossFit

1 x 1 @ 145 lbs

160 fail

8

Fabricio
🦍

5pm CrossFit

1 x 1 @ 145 lbs

8

Lenny
T

4pm CrossFit

1 x 1 @ 145 lbs

8

Olivier
Derei

7pm CrossFit

1 x 1 @ 145 lbs

8

Scott
Kellner

6am CrossFit

1 x 1 @ 145 lbs

150 went to nose and...that's it

9

Chris
Aldrich

6am CrossFit

1 x 1 @ 140 lbs

9

Tony
Huynh

7am CrossFit

1 x 1 @ 140 lbs

10

Rob
Fletcher

6am CrossFit

1 x 1 @ 135 lbs

10

Ryan
Goderre

6pm CrossFit

1 x 1 @ 135 lbs

10

Salvador
Urena

4pm CrossFit

1 x 1 @ 135 lbs

11

Chris
Christian

6am CrossFit

1 x 1 @ 125 lbs

11

James
Tamashiro

7pm CrossFit

1 x 1 @ 125 lbs

135 fail

11

Robert
Brazeau

12pm CrossFit

1 x 1 @ 125 lbs

11

Ron
Singer

6pm CrossFit

1 x 1 @ 125 lbs

12

AJ!
Isabelo

6am CrossFit

1 x 1 @ 120 lbs

12

Kevin
Baker

7pm CrossFit

1 x 1 @ 120 lbs

13

Andrés
Herrera

4pm CrossFit

1 x 1 @ 115 lbs

8lb pr

13

Jaimeson
Pollen

5pm CrossFit

1 x 1 @ 115 lbs

13

Jay
Cortez

6pm CrossFit

1 x 1 @ 115 lbs

13

Julian
Willis

12pm CrossFit

1 x 1 @ 115 lbs

14

Brandon
Gonzalez

4pm CrossFit

1 x 1 @ 110 lbs

14

Mark
Townley

12pm CrossFit

1 x 1 @ 110 lbs

15

Frank!e
Armas

4pm CrossFit

1 x 1 @ 95 lbs

15

Robby
Tabellija

12pm CrossFit

1 x 1 @ 95 lbs

left bicep

15

Zach
Jones

12pm CrossFit

1 x 1 @ 95 lbs

16

Chad
Baker

12pm CrossFit

1 x 1 @ 70 lbs

Female Clients

1

Patricia
Brown

7pm CrossFit

1 x 1 @ 110 lbs

F 117

2

Kym
Janke

4pm CrossFit

1 x 1 @ 105 lbs

3

Emily
Gruber

6am CrossFit

1 x 1 @ 100 lbs

4

Heather
Dunn

5pm CrossFit

1 x 1 @ 95 lbs

Failed 105

4

Kim
McGrath

6pm CrossFit

1 x 1 @ 95 lbs

failed 100

4

Wifey
(aka Chris ...

6pm CrossFit

1 x 1 @ 95 lbs

Failed 100

5

Brenna
Jarrells

12pm CrossFit

1 x 1 @ 90 lbs

5

Jen
Carroll

5pm CrossFit

1 x 1 @ 90 lbs

failed 97

5

Leigh
Bryant

6am CrossFit

1 x 1 @ 90 lbs

5

Private

4pm CrossFit

1 x 1 @ 90 lbs

6

Private

4pm CrossFit

1 x 1 @ 85 lbs

6

Kait
Pollen

7am CrossFit

1 x 1 @ 85 lbs

6

Karli-Mae
Ochoa

6am CrossFit

1 x 1 @ 85 lbs

No 90lbs today

7

Janelle
Humphrey

6am CrossFit

1 x 1 @ 80 lbs

7

Kelly
Hill

8am CrossFit

1 x 1 @ 80 lbs

7

Theresa
Brinsa

4pm CrossFit

1 x 1 @ 80 lbs

8

Katie
Klink

6am CrossFit

1 x 1 @ 77 lbs

9

Genesis
Dejesus

12pm CrossFit

1 x 1 @ 75 lbs

9

Janis
Green

7am CrossFit

1 x 1 @ 75 lbs

9

kasey
stark

5pm CrossFit

1 x 1 @ 75 lbs

9

Laura
Ringgold

4pm CrossFit

1 x 1 @ 75 lbs

9

Vienna
Kaiser

8am CrossFit

1 x 1 @ 75 lbs

10

Camille
Chamberlen

7am CrossFit

1 x 1 @ 70 lbs

11

Lisa
Gift

5pm CrossFit

2 x 1 @ 56 lbs