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Back Squat

Weighted Pull-ups

J.T.

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Workout

Strength Week 4 - "Recovery Day"

Warm-up

8 min TIMECAP:
1 minute Wall Sit
10 High Five Squats
15 GHD Hip Extensions
10 Banded Ext. Rotations w/ Press
20 Air Squats
Empty Barbell:
5 Good Mornings
10 Front Squats
10 Shoulder Press

Strength

Back Squat (2x5 @ 80% of Monday's weight)

8 minutes

Weighted Pull-ups (5x3 @ Your Pick)

The Strict Pull-up

If you've done this before, try to go heavier than last time.
If you cannot perform unassisted pull-ups, perform 5x5 Pull-up Negatives with a 5-count down.
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

15 minute timecap
Please scale each exercise to a means in which you can perform at least 15 HSPU, 10 Ring Dips, and 20 Push-ups. Using this gauge should provide you with the right intensity.
Subs for HSPU: DB Z-Presses or Seated Banded Presses.
Subs for Ring Dips: Bar Dips or Banded Bar Dips
Subs for Push-ups: Elevated Push-ups

Stretching

Metcon (No Measure)

2 minutes Lying Wishbone Stretch (middle split against wall)
2 minutes Couch Stretch / side
1 minute Pigeon Stretch / side

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

Whiteboard:

Wednesday, November 13, 2019

Male Clients

1

Joshua
Holmes

12pm CrossFit

2 x 5 @ 275 lbs

2

Izick
Espinoza

5pm CrossFit

2 x 5 @ 260 lbs

3

Connor
Miller 🍟 🍔

6pm CrossFit

2 x 5 @ 240 lbs

80% of monday's 5x5 (300)

4

Adam
Gelfand

12pm CrossFit

2 x 5 @ 235 lbs

4

Nate
Cobb

12pm CrossFit

2 x 5 @ 235 lbs

4

Robby
Tabellija

12pm CrossFit

2 x 5 @ 235 lbs

4

Tyler
Eickmann

8am CrossFit

2 x 5 @ 235 lbs

5

Olivier
Derei

7pm CrossFit

2 x 5 @ 225 lbs

6

AJ!
Isabelo

6am CrossFit

2 x 5 @ 216 lbs

7

Brian
Kalmenson

6am CrossFit

2 x 5 @ 210 lbs

8

Ken
Nelson

4pm CrossFit

2 x 5 @ 196 lbs

9

Bryan
Stephens

6am CrossFit

2 x 5 @ 195 lbs

9

Mykola
Kosenko

4pm CrossFit

2 x 5 @ 195 lbs

10

Private

6am CrossFit

2 x 5 @ 185 lbs

10

Christopher
Gonzalez

6pm CrossFit

2 x 5 @ 185 lbs

10

Eric
Otero

5pm CrossFit

2 x 5 @ 185 lbs

10

Tony
Huynh

7am CrossFit

2 x 5 @ 185 lbs

11

Ron
Kao

6am CrossFit

2 x 5 @ 170 lbs

12

Bill
Curci

5pm CrossFit

2 x 5 @ 165 lbs

12

Brian
Kent

12pm CrossFit

2 x 5 @ 165 lbs

deload

12

Ryan
Goderre

5pm CrossFit

2 x 5 @ 165 lbs

13

Chad
Baker

12pm CrossFit

2 x 5 @ 155 lbs

13

Chris
Christian

6am CrossFit

2 x 5 @ 155 lbs

13

S.W
SHIM

12pm CrossFit

2 x 5 @ 155 lbs

14

Ashish
Grover

7am CrossFit

2 x 5 @ 135 lbs

14

Brandon
Thorsten

4pm CrossFit

2 x 5 @ 135 lbs

14

Julian
Haddad

7pm CrossFit

2 x 5 @ 135 lbs

14

Trevor
Moncrief

8am CrossFit

2 x 5 @ 135 lbs

15

Michael
Liu

6am CrossFit

2 x 5 @ 130 lbs

16

Ahmed
Dahir

12pm CrossFit

2 x 5 @ 125 lbs

17

Ryan
Holcombe

6pm CrossFit

2 x 5 @ 115 lbs

box squats

Female Clients

1

ashley
green

6pm CrossFit

2 x 5 @ 165 lbs

2

Lindsey
Hempy

6am CrossFit

2 x 5 @ 145 lbs

3

Janis
Green

7am CrossFit

2 x 5 @ 135 lbs

4

kasey
stark

5pm CrossFit

2 x 5 @ 132 lbs

4

Lisa
Gift

5pm CrossFit

2 x 5 @ 132 lbs

5

Theresa
Brinsa

5pm CrossFit

5 x 5 @ 130 lbs

mondays work

5

Alissa
Cobb

6am CrossFit

2 x 5 @ 130 lbs

5

Donica
Ryder ⛵️

6am CrossFit

2 x 5 @ 130 lbs

6

Heather
Dunn

5pm CrossFit

2 x 5 @ 125 lbs

7

Brenna
Jarrells

8am CrossFit

2 x 5 @ 115 lbs

7

Eva
Tan

6am CrossFit

2 x 5 @ 115 lbs

7

Melissa
Gomez

7pm CrossFit

2 x 5 @ 115 lbs

8

April
Hernandez

8am CrossFit

2 x 5 @ 110 lbs

8

Gretchen
Otero

5pm CrossFit

2 x 5 @ 110 lbs

8

Maria
Mercado

6pm CrossFit

2 x 5 @ 110 lbs

9

Esmeralda
Bernal

6pm CrossFit

2 x 5 @ 105 lbs

10

Becca
Chang

6pm CrossFit

2 x 5 @ 100 lbs

11

Kaitlin
Woods

6pm CrossFit

2 x 5 @ 95 lbs

11

Maxine
Sy

6am CrossFit

2 x 5 @ 95 lbs

12

Karli-Mae
Ochoa

6am CrossFit

2 x 5 @ 90 lbs

13

Nakisha
Sivers

5pm CrossFit

2 x 5 @ 85 lbs

box squat

14

Jaclyn
Morbitzer

8am CrossFit

2 x 5 @ 0 lbs

sled pulls and butterfly band hip thrust