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With the 400 meters providing the speed bump, slow down a bit for those runs, and then once you're over the bump, increase the speed because you get to rest right after. Split up the gymnastics movements in no more than 2-3 sets. Have in mind your break-up strategy and stick to it. 1:1 work to rest ratio today, so push hard, and get all you can out of the rest. Scale appropriately, to where you could keep each section of the gymnastics unbroken if you were fresh.

Metcon

PT 1: Metcon (AMRAP - Rounds and Reps)

AMRAP 5
Buy-In: 400 Meter Run
Followed By…
21 Chest to Bar Pull-ups
21/15 Calorie Assault Bike

Rest 5 Minutes

PT 2: Metcon (AMRAP - Rounds and Reps)

AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar
15/10 Calorie Assault Bike

Rest 5 Minutes

PT 3: Metcon (AMRAP - Rounds and Reps)

AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
9 Pull-ups
9/6 Calorie Assault Bike

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

Whiteboard:

Tuesday, October 23, 2018

Male Clients

1

Nich
Thompson

9:00 AM Open Gym

1 + 30

c2b unbroken

2

Colin
Fabry

9:00 AM Open Gym

1 + 21

3

Private

3:30 PM Crossfit

1 + 12

4

Joseph
Stier

3:30 PM Crossfit

1 + 9

5

Josh
Randall

6:30 PM Crossfit

1 + 8

6

Benjamin
Green

5:30 PM CrossFit

1 + 7

7

Dennis
Florence

8:00 AM CrossFit

1 + 5

7

Jacob
Polanco

4:30 PM CrossFit

1 + 5

8

Jeffrey
Stark

4:30 PM CrossFit

1 + 4

9

Daren
Layton

6:00 AM CrossFit

1 + 2

10

Bill
Olson

6:30 PM Crossfit

1 + 0

10

Joel
Pierce

6:00 AM CrossFit

1 + 0

10

Larry
Barbeau

6:30 PM Crossfit

1 + 0

11

Scott
Cnockaert

5:30 PM CrossFit

0 + 27

12

Cody
Gress

6:30 PM Crossfit

1 + 21

sub hand-release push-ups

13

Charles
King

8:00 AM CrossFit

1 + 0

almost chest to bar

13

Eric
Johnson

6:00 AM CrossFit

1 + 0

jump C2B

14

Philip
Johnston

3:30 PM Crossfit

0 + 40

Female Clients

1

Jennifer
Schleicher

9:00 AM Open Gym

1 + 11

2

Jennifer
Wheeler Bu ...

6:00 AM CrossFit

0 + 33

2

Megan
Sturgeon

9:00 AM Open Gym

0 + 33

3

Kaitlyn
Fabry

9:00 AM Open Gym

0 + 21

4

Cindy
Layton

8:00 AM CrossFit

0 + 19

5

Rachel
Brown

5:30 PM CrossFit

0 + 15

6

Ali
Florence

8:00 AM CrossFit

0 + 10

7

Madison
Shepherd

3:30 PM Crossfit

1 + 4

RR

8

Irish
Coussens

3:30 PM Crossfit

1 + 2

Jump C2B

9

Hallie
Thompson

3:30 PM Crossfit

1 + 1

10

Anastacia
Wagner

5:30 PM CrossFit

1 + 0

10

Erin
Johnson

6:00 AM CrossFit

1 + 0

mens cal

10

Heather
Shepherd

3:30 PM Crossfit

1 + 0

200m, rings

10

Jennifer
Justesen

4:30 PM CrossFit

1 + 0

jumping

10

Keri
Enriquez

3:30 PM Crossfit

1 + 0

green band

10

Michelle
Loftin

9:00 AM Open Gym

1 + 0

800m bike, 21 bar push ups, 15 cal row

10

Rachel
Hodges

4:30 PM CrossFit

1 + 0

10

Tawn
Johnston

3:30 PM Crossfit

1 + 0

row 400 rr

11

Michelle
Hancock

4:30 PM CrossFit

0 + 36

12

Amanda
Funke

4:30 PM CrossFit

0 + 32

12

Julia
Johnston

3:30 PM Crossfit

0 + 32

400 m row green band chest to bar

13

Tammy
Houde

8:00 AM CrossFit

0 + 31

jumping pu's

14

Kim
Cardenas

4:30 PM CrossFit

0 + 30

ring rows

14

Nancy
Fairbanks

4:30 PM CrossFit

0 + 30

15

Courtney
Randall

6:30 PM Crossfit

0 + 29

jump pull ups

15

Robin
Newell

5:30 PM CrossFit

0 + 29

16

Abigail
Harris

6:00 AM CrossFit

0 + 25

500 m row...jump chest to bar

16

Tara
Ogden

8:00 AM CrossFit

0 + 25

pull

17

Crystal
Gress

6:30 PM Crossfit

0 + 15

C2B 500m row

18

Private

9:00 AM Open Gym

0 + 13