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Components

Shoulder Press

J.T.

Settings

Workout

Tanktop Pumpday

Warm-up

10 Scap Push-ups
10 Scap Pull-ups
10 PVC Passes
5 Reverse Grip PVC Passes
15 Banded Face Pulls
10 Banded Ext. Rotations w/ Press
5 Double Push-up Inchworms
1:00 Front Plank
10 Banded Low Ext. Rotations / side
2x 0:10 Bottom of Dip Hold
50 ft. Waiter's Walk / side (heavy)
1:00 Handstand "Stuff"

Strength

Shoulder Press (5 @ 50%, 5 @ 60%, 5 @ 70%)

12 minutes

Metcon

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

To learn more about J.T. click here

16 minute timecap
This is a total burner where most people have to scale appropriately AND break up into manageable subsets.
Scale HSPU so that you can perform the 21 in AT MOST 3 subsets. Ring Dips and Push-ups should be the same.
Can't perform 7+ HSPU or Ring Dips consecutively? Scale to DB Shoulder Press and either Bar Dips or Bench Dips. Scale Push-ups to elevated hand push-ups. Please don't try to RX when these movements are just outside of this capacity- the fatigue on this one is serious and you could end up with a bad HSPU neck stinger. Be smart about this.

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

Whiteboard:

Tuesday, November 13, 2018

Male Clients

1

Eric
Svensen

6am CrossFit

1 x 5 @ 155 lbs

1

Kai
Lucena

12pm CrossFit

1 x 5 @ 155 lbs

2

Brian
Kalmenson

6am CrossFit

1 x 5 @ 145 lbs

3

Davey
Melzer

6pm CrossFit

1 x 5 @ 135 lbs

3

Jim
Pinkerton

6am CrossFit

1 x 5 @ 135 lbs

77%

4

Adam
Gelfand

12pm CrossFit

1 x 5 @ 125 lbs

85,95,115

4

Denver
Guess

4pm CrossFit

1 x 5 @ 125 lbs

4

Jamison
Ricci

6pm CrossFit

1 x 5 @ 125 lbs

4

Nate
Cobb

8am CrossFit

1 x 5 @ 125 lbs

85, 105,125

5

Mike
Tighe

12pm CrossFit

1 x 5 @ 120 lbs

6

Brandon
Thorsten

4pm CrossFit

1 x 5 @ 115 lbs

6

Mel
Nutter

12pm CrossFit

1 x 5 @ 115 lbs

7

Connor
Miller 🍟 🍔

7pm CrossFit

1 x 5 @ 112 lbs

Deload wk. 5x80, 5x96, 5x112

8

Jason
Jarrells

5pm CrossFit

1 x 5 @ 110 lbs

77#, 95#, 110#

8

Scott
Wasowski

5pm CrossFit

1 x 5 @ 110 lbs

9

Ryan
Holcombe

7pm CrossFit

1 x 5 @ 105 lbs

9

Scott
Kellner

6am CrossFit

1 x 5 @ 105 lbs

9

Tyler
Eickmann

6pm CrossFit

1 x 5 @ 105 lbs

10

Chris
Aldrich

6am CrossFit

1 x 5 @ 100 lbs

70; 85; 100 lbs

10

Ryan
Goderre

5pm CrossFit

1 x 5 @ 100 lbs

11

AJ!
Isabelo

6pm CrossFit

1 x 5 @ 95 lbs

11

Michael
SYLLIAASEN

6pm CrossFit

1 x 5 @ 95 lbs

deload

11

Milton
Montiel

6pm CrossFit

1 x 5 @ 95 lbs

12

Eric
Macpherson

6pm CrossFit

1 x 5 @ 85 lbs

12

Fernando
Flores

6pm CrossFit

1 x 5 @ 85 lbs

12

Kevin
Baker

12pm CrossFit

1 x 5 @ 85 lbs

13

Andrés
Herrera

4pm CrossFit

1 x 5 @ 81 lbs

14

Julian
Willis

12pm CrossFit

1 x 10 @ 80.5 lbs

15

Dominic
Pardini

6pm CrossFit

1 x 5 @ 80 lbs

16

Zach
Jones

12pm CrossFit

1 x 5 @ 75 lbs

17

Chad
Baker

12pm CrossFit

1 x 5 @ 60 lbs

18

Marco
Hernandez

6pm CrossFit

3 x 5 @ 55 lbs

19

Akhil
Alluri

7pm CrossFit

1 x 5 @ 40 lbs

20

AJ!
Isabelo

6am CrossFit

1 x 5 @ 0 lbs

20

Fabricio
🦍

12pm CrossFit

1 x 4 @ 122 lbs

72-87-102-115-122

Female Clients

1

Patrisha
Wilson

6am CrossFit

1 x 5 @ 80 lbs

2

Brenna
Jarrells

12pm CrossFit

1 x 5 @ 75 lbs

2

Jaclyn
Morbitzer

8am CrossFit

1 x 5 @ 75 lbs

2

Kym
Janke

4pm CrossFit

1 x 5 @ 75 lbs

55, 65, 75 = 50%, 60%, 70%

3

Emily
Gruber

6am CrossFit

1 x 5 @ 70 lbs

3

Maria
Mercado

6am CrossFit

1 x 5 @ 70 lbs

4

Chelsie
Coughlin

7am CrossFit

1 x 5 @ 65 lbs

4

Genesis
Dejesus

8am CrossFit

1 x 5 @ 65 lbs

4

Gracie
Laciste

6am CrossFit

1 x 5 @ 65 lbs

4

Tammy
Nguyen

6am CrossFit

1 x 5 @ 65 lbs

5

Theresa
Brinsa

4pm CrossFit

1 x 5 @ 56 lbs

6

Alissa
Cobb

6am CrossFit

1 x 5 @ 55 lbs

6

Camille
Chamberlen

7am CrossFit

1 x 5 @ 55 lbs

6

Thuong
Ton

6am CrossFit

1 x 5 @ 55 lbs

7

kasey
stark

5pm CrossFit

1 x 5 @ 52 lbs

8

Katherine
Hall

6pm CrossFit

1 x 5 @ 45 lbs

9

Kaitlyn
Chau

6pm CrossFit

1 x 5 @ 40 lbs

10

Wifey
(aka Chris ...

6pm CrossFit

1 x 2 @ 90 lbs

week 3@95%