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Indy 500

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Monday

Metcon

Indy 500 (AMRAP - Rounds and Reps)

AMRAP 20:
5 Strict Pull-ups (MRx= Jumping Pull-Ups)
10 Alternating Single Dumbbell Power Snatches MRx: 30/20 Rx:50/35
15 Lateral Dumbbell Burpees

MOVEMENT PREP
2 Strict Pull-ups
4 Alternating Single Dumbbell Power Snatches
6 Lateral Dumbbell Burpees

MODIFICATIONS
STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-Ups

DUMBBELL POWER SNATCHES
- Reduce Reps
- Reduce Load
- Kettlebell Swings
- Barbell Power Snatches

LATERAL DUMBBELL BURPEES
- Reduce Reps
- Regular Burpees

STIMULUS
- CONDITIONING CATEGORY: Threshold

- STRICT PULL-UPS: 1-2 sets. Less than 30s.

- DUMBBELL SNATCHES: Heavy dumbbell. Switch arms every rep. Less than 45s.

- LATERAL DUMBBELL BURPEES: Less than 1:15.

- SCORE: Rounds + Reps

STRATEGY
- Break early on the strict pull-ups. We do not want to go to failure here.

- Drive through the legs on the heavier dumbbell snatches. Steady singles will work well here.

- Smooth pace on the burpees.

Core Conditioning

50 Abmat Sit-ups
40 Supermans w/ 1 second hold
30 Hanging Leg Raises
Accumulate 2 minutes of a front plank

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

Whiteboard:

Monday, October 25, 2021

Male Clients

1

Sylvain
Thibault

6:00 PM CrossFit

7 + 5

2

Jon
LeDuc

9:30 AM CrossFit

6 + 20

3

Luke
Voss

12:15 PM CrossFit

6 + 15

3

scott
sabina

8:30 AM Crossfit

6 + 15

MRx, jumping pu, #50

4

Matthew
Emmons

7:15 AM CrossFit

6 + 7

5

Zach
Newland

12:15 PM CrossFit

5 + 18

6

Ryan
Lambert

6:00 PM CrossFit

5 + 2

MRx

7

Bryant
Robert

12:15 PM CrossFit

11 + 15

ring rows, 15lb

8

michael
doyle

6:00 PM CrossFit

7 + 3

9

John
O'Keefe

12:15 PM CrossFit

6 + 5

KB instead of snatch

10

Jeffrey
Scheire

6:00 AM CrossFit

6 + 4

MRx, strict pu

11

Ryan
Vogl

12:15 PM CrossFit

6 + 3

30 lb

12

Dan
Lincoln

6:00 AM CrossFit

5 + 20

#10 db, strict pu

12

ed
roy

12:15 PM CrossFit

5 + 20

30lb

12

Mark
Richardson

12:15 PM CrossFit

5 + 20

13

Dan
Meller

12:15 PM CrossFit

5 + 0

35lb, jumping PUs

14

Brian
Roberts

12:15 PM CrossFit

1 + 1

banded PUs, modified burpees

Female Clients

1

Maya
Gonzales

8:30 AM Crossfit

7 + 16

MRX, #25

2

Charlotte
Vigeant

9:30 AM CrossFit

7 + 15

3

Jordan
Dunbar

9:30 AM CrossFit

7 + 3

4

Amanda
Spungin

9:30 AM CrossFit

6 + 9

5

Heather
O’Leary

8:30 AM Crossfit

5 + 28

MRX, #25

6

Christina
Griggs

6:00 PM CrossFit

5 + 23

7

Kathy
Griffiths

7:15 AM CrossFit

5 + 15

MRx

8

Peri
Vogl

7:15 AM CrossFit

5 + 11

9

Angie
O'Keefe

6:00 AM CrossFit

4 + 5

10

MaryBeth
Price

8:30 AM Crossfit

6 + 7

#15

11

Dana
Bossert

8:30 AM Crossfit

6 + 5

12

Cathy
Crane

12:15 PM CrossFit

5 + 16

banded PUs, 10lb

13

Alex
Hawley

8:30 AM Crossfit

5 + 5