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Components

Back Squat

Bench Press

Metcon

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Workout

Deload - Week 6

Holiday Schedule: Wednesday Normal Schedule Thursday: 9:00-11:00 OPEN GYM Friday: 9:30 & 10:30am

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 Friday's 5RM)

12 minutes

Bench Press (2x5 @ 80% of Friday's 5RM)

Bench Press

10 minutes

Metcon

Metcon (Time)

2k Row
E2MOM (starting at 2:00)
1 Rope Climb (Rx: 20ft, Rx+: Legless 15 ft.)
10 Deadlifts (Rx: 135/95) (RX+185/125)

Scale: 1 Rope Climb for 5 Strict Pull-ups

14-minute timecap
At the 14 minute mark, ditch the rope climbs and deadlifts, but finish the 2k row uninterrupted. Log in the time the 2k row is finished.

Mobility

Metcon (No Measure)

1 min Deadhang Hold
1 min Doorway (Pec) Stretch / side
2 min Foam Roll Quads
2 min Foam Roll T-Spine
1 min Pec Stretch on Foam Roller (5s each hand)

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

Whiteboard:

Monday, November 25, 2019

Male Clients

1

Olivier
Derei

6pm CrossFit

2 x 5 @ 280 lbs

did 90% because i cant read

2

Adam
Gelfand

12pm CrossFit

2 x 5 @ 265 lbs

2

Nate
Cobb

12pm CrossFit

2 x 5 @ 265 lbs

3

Papi
Aka Teddy

4pm CrossFit

2 x 5 @ 260 lbs

4

Moyzes
Dias

7pm CrossFit

2 x 5 @ 245 lbs

4

Robby
Tabellija

12pm CrossFit

2 x 5 @ 245 lbs

5

Brian
Kalmenson

6am CrossFit

2 x 5 @ 235 lbs

5

Tyler
Eickmann

8am CrossFit

2 x 5 @ 235 lbs

6

Private

6am CrossFit

2 x 5 @ 225 lbs

6

Andrés
Herrera

4pm CrossFit

2 x 5 @ 225 lbs

6

Brandon
Thorsten

5pm CrossFit

2 x 5 @ 225 lbs

knee felt solid

6

Ryan
Figuerado

5pm CrossFit

2 x 5 @ 225 lbs

7

Ken
Nelson

4pm CrossFit

2 x 5 @ 220 lbs

8

Brian
Kent

4pm CrossFit

2 x 5 @ 215 lbs

9

Ron
Kao

12pm CrossFit

2 x 5 @ 205 lbs

205, 215

10

Ryan
Keith

12pm CrossFit

2 x 5 @ 200 lbs

80% of 5RM

11

Jaimeson
Pollen

5pm CrossFit

2 x 5 @ 195 lbs

12

Bill
Curci

4pm CrossFit

2 x 5 @ 190 lbs

13

Eric
Otero

5pm CrossFit

2 x 5 @ 185 lbs

13

Iain
Fulton

7am CrossFit

2 x 5 @ 185 lbs

14

Chad
Baker

12pm CrossFit

2 x 5 @ 180 lbs

14

Lenny
T

6pm CrossFit

2 x 5 @ 180 lbs

15

Mel
Nutter

7pm CrossFit

2 x 5 @ 170 lbs

16

Aldair
Rodriguez

8am CrossFit

2 x 5 @ 155 lbs

16

Ashish
Grover

7am CrossFit

2 x 5 @ 155 lbs

16

Michael
Liu

6am CrossFit

2 x 5 @ 155 lbs

17

Ahmed
Dahir

8am CrossFit

2 x 5 @ 145 lbs

18

Steven
Bui

5pm CrossFit

2 x 5 @ 125 lbs

19

Ryan
Holcombe

6pm CrossFit

2 x 5 @ 115 lbs

Female Clients

1

kasey
stark

5pm CrossFit

2 x 5 @ 165 lbs

1

Lindsey
Hempy

6am CrossFit

2 x 5 @ 165 lbs

2

Lisa
Gift

4pm CrossFit

2 x 5 @ 160 lbs

3

Deandra
Van Houten

8am CrossFit

2 x 5 @ 155 lbs

3

Laura
Ringgold

5pm CrossFit

2 x 5 @ 155 lbs

3

Ruth
Rittermann

8am CrossFit

2 x 5 @ 155 lbs

4

Private

8am CrossFit

2 x 5 @ 145 lbs

4

Heather
Spears

5pm CrossFit

2 x 5 @ 145 lbs

4

Maria
Mercado

6pm CrossFit

2 x 5 @ 145 lbs

5

Jaclyn
Morbitzer

8am CrossFit

2 x 5 @ 140 lbs

hip hurt

6

Kelly
Hill

6am CrossFit

2 x 5 @ 135 lbs

7

Alissa
Cobb

6am CrossFit

2 x 5 @ 130 lbs

7

Donica
Ryder ⛵️

6am CrossFit

2 x 5 @ 130 lbs

8

Theresa
Brinsa

6am CrossFit

2 x 5 @ 126 lbs

9

Gretchen
Otero

5pm CrossFit

2 x 5 @ 125 lbs

9

Patricia
Brown

6pm CrossFit

2 x 5 @ 125 lbs

9

Patti
Gerckens

8am CrossFit

2 x 5 @ 125 lbs

10

Michelle
Robidas

6am CrossFit

2 x 5 @ 120 lbs

11

Allison
Hart

12pm CrossFit

2 x 5 @ 115 lbs

11

Becca
Chang

6pm CrossFit

2 x 5 @ 115 lbs

11

Brenna
Jarrells

12pm CrossFit

2 x 5 @ 115 lbs

11

Esmeralda
Bernal

5pm CrossFit

2 x 5 @ 115 lbs

12

Karli-Mae
Ochoa

6am CrossFit

2 x 5 @ 105 lbs

12

Tammy
Nguyen

6am CrossFit

2 x 5 @ 105 lbs

13

Nakisha
Sivers

12pm CrossFit

2 x 5 @ 85 lbs