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Components

Shoulder Press

Metcon

DB Lateral Raises

DB Front Raises

Settings

Workout

Shoulder Press + Handstand Stuff/Squats

Warm-up

10 Banded Low Ext. Rotations / side
10 Banded Ext. Rotations w/ Press
5 Double Push-up Inchworms
0:30 Hanging Hollow Hold
0:30 3 Sided Plank
10 Kneeling Palloff Presses / side
1:00 Handstand "Stuff"

Strength

Shoulder Press (3 @ 70%, 3 @ 80%, 3+ @ 90%)

12 minutes

Metcon

Metcon (Time)

30 Handstand Push-ups
100 Air Squats
30-meter Handstand Walk
100 Air Squats
3-minute Handstand Hold

*20 Minute Cap

The 30m Handstand Walk will be down and back the length of the rig.
Sub for HSPU: Single-Arm DB Shoulder Press / arm. Look to be able to complete 10 in a row per side to start.
Sub for Handstand Walk: 50 Handstand Shoulder Touches OR 10 Wall Walks
Sub for 3-minute Handstand Hold: 2 minutes for intermediate, 1-minute for beginners

Accessory Work

DB Lateral Raises (3x12 @ YOUR PICK)

1:30 rest between sets

DB Front Raises (3x10 @ YOUR PICK)

1:30 rest between sets

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

Whiteboard:

Monday, October 29, 2018

Male Clients

1

Jim
Pinkerton

6am CrossFit

1 x 7 @ 155 lbs

2

Ulrick
Matsunaga

7am CrossFit

1 x 7 @ 145 lbs

off 160lb max

3

Chris
Bartley

4pm CrossFit

1 x 8 @ 115 lbs

130 1rm

4

Connor
Miller 🍟 🍔

7pm CrossFit

1 x 6 @ 144 lbs

113-128-144

5

Ryan
Goderre

6pm CrossFit

1 x 7 @ 122 lbs

6

Ken
Nelson

4pm CrossFit

1 x 6 @ 135 lbs

6th was slow up.

7

Craig
Kreinest

5pm CrossFit

1 x 5 @ 158 lbs

8

Tyler
Eickmann

5pm CrossFit

1 x 7 @ 112 lbs

9

Denver
Guess

5pm CrossFit

1 x 5 @ 155 lbs

10

Nate
Cobb

8am CrossFit

1 x 5 @ 150 lbs

115, 135, 150

11

Brandon
Thorsten

5pm CrossFit

1 x 5 @ 145 lbs

11

Scott
Wasowski

6pm CrossFit

1 x 5 @ 145 lbs

12

Salvador
Urena

4pm CrossFit

1 x 6 @ 120 lbs

13

Trenton
Mulder

5pm CrossFit

1 x 140 @ 5 lbs

14

Brian
Kalmenson

6am CrossFit

1 x 4 @ 165 lbs

14

Jerry
Gramling

4pm CrossFit

1 x 4 @ 165 lbs

15

Fabricio
🦍

12pm CrossFit

1 x 5 @ 130 lbs

102-116-130

16

Bill
Curci

6pm CrossFit

1 x 5 @ 126 lbs

17

Davey
Melzer

6pm CrossFit

1 x 4 @ 155 lbs

17

Jason
Jarrells

4pm CrossFit

1 x 4 @ 155 lbs

18

Jaimeson
Pollen

5pm CrossFit

1 x 6 @ 103 lbs

19

Chris
Aldrich

8am CrossFit

1 x 5 @ 120 lbs

20

Milton
Montiel

6pm CrossFit

1 x 5 @ 115 lbs

21

Steven
Bui

7pm CrossFit

1 x 7 @ 81 lbs

Need to find a new ORM

22

Chris
Christian

6am CrossFit

1 x 5 @ 110 lbs

23

Ron
Singer

6pm CrossFit

1 x 5 @ 105 lbs

24

Private

5pm CrossFit

1 x 3 @ 168 lbs

24

Lenny
T

5pm CrossFit

1 x 4 @ 126 lbs

25

Ryan
Figuerado

4pm CrossFit

1 x 4 @ 125 lbs

26

Kai
Lucena

12pm CrossFit

1 x 3 @ 160 lbs

27

James
Tamashiro

7pm CrossFit

1 x 4 @ 115 lbs

28

AJ!
Isabelo

6am CrossFit

1 x 4 @ 110 lbs

29

TOM
Hill

8am CrossFit

3 x 3 @ 145 lbs

30

Kevin
Baker

7pm CrossFit

1 x 4 @ 108 lbs

31

Adam
Gelfand

12pm CrossFit

1 x 3 @ 140 lbs

110, 125,

32

Andrés
Herrera

8am CrossFit

1 x 4 @ 104 lbs

33

Mark
Patzer

12pm CrossFit

1 x 3 @ 135 lbs

34

Mark
Townley

12pm CrossFit

1 x 4 @ 100 lbs

35

Frank!e
Armas

4pm CrossFit

1 x 4 @ 99.22 lbs

36

Jet
Javelet

6pm CrossFit

1 x 4 @ 95 lbs

37

Rob
Fletcher

6am CrossFit

1 x 3 @ 125 lbs

95, 105, 120, 125

38

Jay
Cortez

6pm CrossFit

1 x 3 @ 105 lbs

38

Julian
Willis

12pm CrossFit

1 x 3 @ 105 lbs

38

Zach
Jones

12pm CrossFit

1 x 3 @ 105 lbs

39

Chad
Baker

12pm CrossFit

1 x 4 @ 70 lbs

40

Marco
Hernandez

6pm CrossFit

4 x 3 @ 50 lbs

41

Travis
Felderhoff

6am CrossFit

1 x 1 @ 140 lbs

105-125-140(1) Something in my trap fired on the first rep of 3+ ...

42

Tim
Arnous

4pm CrossFit

1 x 0 @ 0 lbs

FUUKKINNGG KILLEEDDD ITTTT

Female Clients

1

Kait
Pollen

6am CrossFit

1 x 10 @ 67 lbs

2

Gracie
Laciste

4pm CrossFit

1 x 8 @ 67 lbs

3

Lisa
Gift

5pm CrossFit

1 x 10 @ 50 lbs

could have went heavier

4

Genesis
Dejesus

12pm CrossFit

1 x 6 @ 70 lbs

5

Heather
Spears

5pm CrossFit

1 x 4 @ 104 lbs

6

Private

6pm CrossFit

1 x 5 @ 81 lbs

7

Heather
Dunn

5pm CrossFit

1 x 4 @ 95 lbs

75,85,95

8

Kim
McGrath

5pm CrossFit

1 x 4 @ 86 lbs

9

Brenna
Jarrells

12pm CrossFit

1 x 4 @ 82 lbs

10

Karli-Mae
Ochoa

6am CrossFit

1 x 4 @ 81 lbs

90%

11

Vanetta
Mayo

6am CrossFit

1 x 3 @ 105 lbs

1 set and 1 rep of 115lb

12

Patricia
Brown

6pm CrossFit

1 x 3 @ 102 lbs

13

Patrisha
Wilson

6am CrossFit

1 x 3 @ 100 lbs

14

Private

6pm CrossFit

1 x 5 @ 58 lbs

15

Vienna
Kaiser

8am CrossFit

1 x 4 @ 68 lbs

16

Emily
Gruber

6am CrossFit

1 x 3 @ 90 lbs

17

Camille
Chamberlen

8am CrossFit

1 x 4 @ 65 lbs

18

Jaclyn
Morbitzer

8am CrossFit

1 x 3 @ 85 lbs

19

Janis
Green

7am CrossFit

1 x 4 @ 60 lbs

20

Patti
Gerckens

8am CrossFit

1 x 3 @ 76 lbs

21

ashley
green

6pm CrossFit

1 x 3 @ 75 lbs

22

Libby
Lefanowicz

6pm CrossFit

1 x 3 @ 60 lbs

23

Maria
Mercado

6am CrossFit

1 x 2 @ 80 lbs

3@75

24

Donica
Ryder ⛵️

6am CrossFit

1 x 2 @ 75 lbs

25

Taylor
Hempy

6am CrossFit

1 x 1 @ 90 lbs

26

Janelle
Humphrey

6am CrossFit

1 x 1 @ 80 lbs

27

Tammy
Nguyen

6am CrossFit

1 x 75 @ 0 lbs

2 at 80