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Front Squat

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Workout

Oct 28th

Warm-up

A:

Equipment needed for this warm-up
- Foam Roller
- Light KB
3:00 - 5:00
Oscillatory Foam Roll Quads: 1-2 inches of motion x 1-2 spots x 20-30 seconds each.
5:00 - 7:00
Active Straight Leg Raises x 45s each
7:00 - 9:00
Bird Dogs: 3 x 5 ea.
9:00 - 11:00
Single Leg Glute Bridge: 3 x 5 ea. No rest.
11:00 - 13:00
Tempo Goblet Squat: 3 x 3-5 @3111. Rest 20s.
13:00 - 15:00 "superset of"
Twitchy Lateral Skip: 4 x 6.
Kneeling Jump + Vertical Jump: 4 x 1.

Strength/Skill

B: Front Squat (3RM in 7 sets. Rest 2:00)

Front Squat

- Sets should look like 5@50%, 4@60%, 3@70%, 3@75%, 3@80%, 3@85%, 3@90%
- Goal: 85-90% of current 1RM if known
- Beginner: 5 x 5, adding weight if form permits

Conditioning

C: Metcon (No Measure)

4 Rounds of:
Sledpush Sprint x 100 Meters. Rest 2:00
20 Sec Max Effort AirBike
Rest 2:00

Accessory Work

D:

AFAP - 100 Single Leg Banded Hamstring Curls each
Then,
3:00 of Parasympathetic Breathing

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

Whiteboard:

Monday, October 28, 2019

Male Clients

1

Joel
Brown

5:00PM CrossFit Group Cla...

1 x 3 @ 405 lbs

2

Jason
McLeod

8:45 CrossFit Group Class...

1 x 3 @ 275 lbs

Wrist limiting

3

Greg
Barber

6:00 CrossFit Group Clase...

1 x 3 @ 215 lbs

3

Michael
Becker

8:45 CrossFit Group Class...

1 x 3 @ 215 lbs

4

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 3 @ 205 lbs

5

Charlie
Williams

6:00PM CrossFit Group Cla...

1 x 3 @ 201 lbs

6

Kevin
English

1:00PM CrossFit Group Cla...

1 x 3 @ 200 lbs

7

Dan
English

1:00PM CrossFit Group Cla...

1 x 3 @ 185 lbs

W/ Kev.

7

Daniel
McClanahan

6:00PM CrossFit Group Cla...

1 x 3 @ 185 lbs

7

Jason
Wade

5:00PM CrossFit Group Cla...

1 x 3 @ 185 lbs

1x2 at 205 but dropped 3rd

8

Nathan
Graff

6:00 CrossFit Group Clase...

1 x 3 @ 175 lbs

8

Raymond
Troche

5:00PM CrossFit Group Cla...

1 x 3 @ 175 lbs

9

Paul
Ragan

5:00PM CrossFit Group Cla...

1 x 3 @ 155 lbs

10

Scott
Stalls

8:45 CrossFit Group Class...

1 x 3 @ 145 lbs

11

Ty
Graham

1:00PM CrossFit Group Cla...

1 x 5 @ 125 lbs

Female Clients

1

Shannon
Klotsko

6:00 CrossFit Group Clase...

1 x 3 @ 205 lbs

2

Ali
Papi

8:45 CrossFit Group Class...

1 x 3 @ 195 lbs

3

Shelby
Morge

1:00PM CrossFit Group Cla...

1 x 3 @ 145 lbs

85, 95, 105, 115, 125, 135, 145

4

Courtney
Steele

6:00PM CrossFit Group Cla...

1 x 3 @ 140 lbs

5

Christine
Abbata

6:00PM CrossFit Group Cla...

1 x 3 @ 135 lbs

90%

5

Heather
Metzler

8:45 CrossFit Group Class...

1 x 3 @ 135 lbs

6

Rachel
Hatfield

5:00PM CrossFit Group Cla...

1 x 3 @ 125 lbs

95%

7

Amanda
Wickman

5:00PM CrossFit Group Cla...

1 x 3 @ 120 lbs

92%

7

Susan
Westberry

8:45 CrossFit Group Class...

1 x 3 @ 120 lbs

8

Christine
Cadwallader

8:45 CrossFit Group Class...

1 x 3 @ 115 lbs

8

Olessia
Roth

5:00PM CrossFit Group Cla...

1 x 3 @ 115 lbs

9

Jessica
Wold

8:45 CrossFit Group Class...

1 x 3 @ 110 lbs

10

Beth
Grace

8:45 CrossFit Group Class...

1 x 3 @ 100 lbs

10

Blair
Williams

6:00 CrossFit Group Clase...

1 x 3 @ 100 lbs

10

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 3 @ 100 lbs

Sore back 20.3

11

Abbey
McClanahan

5:00PM CrossFit Group Cla...

1 x 3 @ 95 lbs

11

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 3 @ 95 lbs

11

Mary
Kay McLeod

1:00PM CrossFit Group Cla...

1 x 3 @ 95 lbs

55, 65, 80, 90, 95 (80%)

12

Katie
Ragan

5:00PM CrossFit Group Cla...

1 x 3 @ 85 lbs

13

Jamie
Savage

6:00 CrossFit Group Clase...

1 x 3 @ 70 lbs

First time back at gym after a year