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Components

Back Squat

The Admiral

Settings

Workout

Veteran's Day / Start of Deload Week

Warm-up

10/8 Calorie Bike
0:30 Perfect Lunge / leg
15 Wall Squats
15 GHD Hip Extensions
10 Goblet Squats (moderate)
15 Hollow Rocks
15 GHD Sit-ups
10 Scorpions
5 Good Mornings (45/35)
5 Good Morning to Squats (45/35)
5 Back Squats (45/35)

Mobility

2:00 Couch Stretch / leg

Strength

Back Squat (8x2 every 1:30)

Increasing weight each set.
Back Squats will start from the floor.

Metcon

The Admiral (Time)

3 Rounds for Time
20 Burpee Pull-Ups
20 Front Squats RX (115/85lbs) RX+(155/105 lb)
20 Box Jumps (24/20 in)

20 minute timecap
Scale so that you can start the first round unbroken. If you cannot perform unassisted pull-ups, scale to 20 burpees and then 20 jumping pull-ups.

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

Whiteboard:

Monday, November 12, 2018

Male Clients

1

Davey
Melzer

5pm CrossFit

1 x 2 @ 286 lbs

2

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 2 @ 264.6 lbs

mishap on round 7 70-70-85-100-110-115-120 (fell backward)-120

3

TOM
Hill

8am CrossFit

1 x 2 @ 245 lbs

smooth cycle

4

Craig
Kreinest

5pm CrossFit

1 x 2 @ 225 lbs

5

Mike
Tighe

4pm CrossFit

1 x 2 @ 215 lbs

6

Brian
Kent

5pm CrossFit

3 x 2 @ 205 lbs

from the floor

6

Fernando
Flores

6pm CrossFit

1 x 2 @ 205 lbs

6

Mark
Patzer

12pm CrossFit

1 x 2 @ 205 lbs

6

Papi
Aka Teddy

4pm CrossFit

1 x 2 @ 205 lbs

7

Denver
Guess

5pm CrossFit

1 x 2 @ 195 lbs

7

Scott
Wasowski

5pm CrossFit

1 x 2 @ 195 lbs

8

Adam
Gelfand

12pm CrossFit

1 x 2 @ 185 lbs

8

Ilya
Zavalov

12pm CrossFit

1 x 2 @ 185 lbs

9

Andrés
Herrera

4pm CrossFit

1 x 2 @ 175 lbs

from floor

10

Moyzes
Dias

7pm CrossFit

1 x 2 @ 165 lbs

11

Milton
Montiel

6pm CrossFit

1 x 2 @ 155 lbs

11

Tony
Huynh

7am CrossFit

1 x 2 @ 155 lbs

12

Jaimeson
Pollen

5pm CrossFit

1 x 2 @ 145 lbs

13

Brandon
Gonzalez

12pm CrossFit

1 x 2 @ 135 lbs

13

Chris
Bartley

8am CrossFit

1 x 2 @ 135 lbs

from the ground staying safe with shoulders

13

Dominic
Pardini

5pm CrossFit

1 x 2 @ 135 lbs

13

Eric
Macpherson

12pm CrossFit

1 x 2 @ 135 lbs

13

Fabricio
🦍

12pm CrossFit

1 x 2 @ 135 lbs

13

Joshua
Holmes

5pm CrossFit

1 x 2 @ 135 lbs

13

Zach
Jones

12pm CrossFit

1 x 2 @ 135 lbs

14

Peter
Bush

12pm CrossFit

1 x 2 @ 120 lbs

15

Chad
Baker

12pm CrossFit

1 x 2 @ 115 lbs

worked up to 115 with the shoulder press. Gave blood and red bloo...

15

Mark
Townley

12pm CrossFit

1 x 2 @ 115 lbs

16

Mel
Nutter

12pm CrossFit

1 x 2 @ 90 lbs

17

Marco
Hernandez

6pm CrossFit

8 x 2 @ 85 lbs

Started @ 55 lbs

Female Clients

1

Claudia
Chaloner

4pm CrossFit

1 x 2 @ 155 lbs

clustered it

2

ashley
green

6pm CrossFit

1 x 2 @ 145 lbs

2

Heather
Dunn

5pm CrossFit

1 x 2 @ 145 lbs

2

Kelly
Hill

8am CrossFit

1 x 2 @ 145 lbs

3

Jaclyn
Morbitzer

8am CrossFit

1 x 2 @ 140 lbs

4

Gracie
Laciste

4pm CrossFit

1 x 2 @ 130 lbs

4

Rachael
Storm

4pm CrossFit

1 x 2 @ 130 lbs

5

Kym
Janke

5pm CrossFit

1 x 2 @ 125 lbs

clean then onto back - transition/catch difficult

5

Vienna
Kaiser

8am CrossFit

1 x 2 @ 125 lbs

from the rack...getting back into it.

6

Karli-Mae
Ochoa

6am CrossFit

1 x 2 @ 120 lbs

7

Laura
Ringgold

4pm CrossFit

1 x 2 @ 110 lbs

8

Camille
Chamberlen

7am CrossFit

1 x 2 @ 100 lbs

9

Danielle
Barragan

8am CrossFit

1 x 2 @ 95 lbs

10

kasey
stark

12pm CrossFit

1 x 2 @ 90 lbs

10

Theresa
Brinsa

8am CrossFit

1 x 2 @ 90 lbs

11

Mandie
Lynn

4pm CrossFit

1 x 2 @ 85 lbs

12

Beth
Gray

12pm CrossFit

1 x 2 @ 75 lbs

12

Private

7pm CrossFit

1 x 2 @ 75 lbs

12

Lisa
Gift

7am CrossFit

1 x 2 @ 75 lbs

65,70,75

13

Madison
White

8am CrossFit

1 x 2 @ 70 lbs

14

Chelsie
Coughlin

5pm CrossFit

1 x 5 @ 0 lbs

goblet squats x5 reps( white KB)