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Back Squat

Rush Hour

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Workout

11/02/2020

"Intention drives behavior." If we were to walk into the grocery store without a list, we end up walking the up and down the aisles for a much longer time. We may even find ourselves staring at a box of Twinkies or other junk food. Our behavior is what is going to define our success. It is no different than the going shopping with or without the grocery store shopping list. Lines of items of decisions and principles that we choose. Intention is everything.

Warm-up

1-2 mins on any erg or a lap
Mobility:
- Thoracic foam roll
- thoracic opener
- wrist stretches
- couch stretch
- pigeon pose

Activation:
- spiderman & reach
- push up to down dog

Snatch barbell warmup
- 5 good mornings
- 5 back squats
- 5 snatch grip presses (behind neck)
- 5 snach grip Romanian dls
- 5 OHS

Back Squat (10-8-6-4-2)

Back Squat

Take 10-12 min. for this

% based on 1 RM back squat
10 reps @ 67%
8 reps @ 74%
6 reps @ 80%
4 reps @ 85%
2 reps @ 90%
- score heaviest set
- repeat from last week adding 2% to each set.

Modifications as needed

Rush Hour (Time)

Every 4 min x 5 rounds of:
- 15/10 Echo Bike calories
-10 bb facing burpees
- 5 power snatches 75/55

- Aim is to be consistent across all five rounds.
- record final total time of fifth round

modifications as required

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

Whiteboard:

Monday, November 02, 2020

Male Clients

1

David
Spungin

12:15 PM CrossFit

1 x 2 @ 320 lbs

2

Gil
Gomez

9:30 AM CrossFit

1 x 2 @ 295 lbs

3

John
O'Keefe

12:15 PM CrossFit

1 x 2 @ 285 lbs

4

Rob
Bush

12:15 PM CrossFit

1 x 2 @ 265 lbs

4

scott
sabina

8:15 AM CrossFit

1 x 2 @ 265 lbs

5

Bryan
Dunbar

6:00 AM CrossFit

1 x 2 @ 245 lbs

5

Sylvain
Thibault

5:30 PM CrossFit

1 x 2 @ 245 lbs

6

Private

6:00 AM CrossFit

1 x 2 @ 235 lbs

7

Doug
Davis

12:15 PM CrossFit

1 x 2 @ 225 lbs

7

Mark
Richardson

9:30 AM CrossFit

1 x 2 @ 225 lbs

8

Jay
Griggs

8:15 AM CrossFit

1 x 2 @ 205 lbs

9

Matthew
Emmons

8:15 AM CrossFit

1 x 2 @ 200 lbs

10

Brandon
McCarthy

5:30 PM CrossFit

1 x 2 @ 195 lbs

10

Bryant
Robert

5:30 PM CrossFit

1 x 2 @ 195 lbs

10

Darren
Reed

3:30 PM CrossFit

1 x 2 @ 195 lbs

10

Duncan
Emmons

8:15 AM CrossFit

1 x 2 @ 195 lbs

11

Brian
Murphy

6:00 AM CrossFit

1 x 2 @ 180 lbs

12

Mark
Truesdale

4:30 PM CrossFit

1 x 2 @ 100 lbs

Female Clients

1

Beata
Wyatt

9:30 AM CrossFit

1 x 2 @ 135 lbs

1

Brooke
Bemis

5:30 PM CrossFit

1 x 2 @ 135 lbs

1

courtney
alberts

9:30 AM CrossFit

1 x 2 @ 135 lbs

2

Angie
O'Keefe

6:00 AM CrossFit

1 x 2 @ 130 lbs

2

Kerry
Riefenberg

3:30 PM CrossFit

1 x 2 @ 130 lbs

2

Peri
Vogl

12:15 PM CrossFit

1 x 2 @ 130 lbs

3

Jennifer
DiCarlo

8:15 AM CrossFit

1 x 2 @ 115 lbs

3

Jordan
Dunbar

9:30 AM CrossFit

1 x 2 @ 115 lbs

3

Kathy
Griffiths

3:30 PM CrossFit

1 x 2 @ 115 lbs

3

Ruthann
Christensen

12:15 PM CrossFit

1 x 2 @ 115 lbs

4

Annie
Dougherty

3:30 PM CrossFit

1 x 2 @ 105 lbs

4

Dana
Bossert

8:15 AM CrossFit

1 x 2 @ 105 lbs

5

Susan
McDonald

4:30 PM CrossFit

1 x 2 @ 95 lbs

front squat

5

Vicki
Spicer

8:15 AM CrossFit

1 x 2 @ 95 lbs

6

Amanda
Spungin

9:30 AM CrossFit

1 x 2 @ 85 lbs

6

Caitlin
Smith

5:30 PM CrossFit

1 x 2 @ 85 lbs

6

Gina
Steadman

12:15 PM CrossFit

1 x 2 @ 85 lbs

6

Sarah
Guillaudeu

6:00 AM CrossFit

1 x 2 @ 85 lbs

7

Deven
Laursen

5:30 PM CrossFit

1 x 2 @ 30 lbs