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Components

Peg Board

Metcon

Settings

Workout

Tanktop Tuesday

Warm-up

10 Scap Pull-ups
10 Scap Push-ups
1:00 Front Plank
1:00 Side Plank / side
5 Inchworms
20 Step Back Lunges
15 Banded Face Pulls
15 Banded Low Ext. Rotations / side
10 Wipers
10 Scorpions
10 DB Rows / side (moderate)
5 Big Kips

Strength

Peg Board (skill development)

Starting at the bottom you must reach both pegs into the top slots and return to the bottom.

If you are unable to support yourself on the peg board, you will be doing 5 sets of 15-second static holds with a supinated grip. Add bands as needed so that you can complete the first set successfully and rest as needed between sets

Metcon

Metcon (Time)

4 Rounds of:
100-ft. Walking Lunge
25 GHD Sit-ups
25 Pull-ups

20 minute timecap
Scale so that you can complete the ghd sit-ups and pull-ups in sets of 10 AT LEAST with very little rest between.

This is a lot of GHD Sit-ups! If you are not use to this volume of work scale the number to 15 or 10 per round.

Sub for GHD Situps is 40 Hollow Rocks.

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

Whiteboard:

Tuesday, November 27, 2018

Male Clients

1

Connor
Miller 🍟 🍔

7pm CrossFit

1 x 3

2

Adam
Gelfand

12pm CrossFit

1 x 2

2

Chris
Aldrich

6am CrossFit

1 x 2

2 full ascents; 1-7/8; 1-half way

2

Eric
Macpherson

8am CrossFit

1 x 2

2 full ascents and descents

3

AJ!
Isabelo

6am CrossFit

3 x 1

3

Brad
Damon

6am CrossFit

1 x 1

1 all the way

3

Brian
Kent

5pm CrossFit

1 x 1

3

Craig
Kreinest

5pm CrossFit

1 x 1

3

Denver
Guess

5pm CrossFit

1 x 1

3

Jim
Pinkerton

6am CrossFit

1 x 1

3

Ken
Nelson

4pm CrossFit

1 x 1

Been about 6 months since last time.

3

Ryan
Goderre

5pm CrossFit

1 x 1

3

Zach
Jones

12pm CrossFit

1 x 1

fell partway down far left

4

Mark
Patzer

8am CrossFit

1 x 5

1-top 4-white line

4

Mark
Townley

12pm CrossFit

1 x 5

5x 15 sec holds

5

Michael
SYLLIAASEN

6pm CrossFit

1 x 4

6

Moe
Mubarak

6am CrossFit

1 x 3

stayed below the first band

6

Ulrick
Matsunaga

7am CrossFit

1 x 3

first white line

7

Chris
Bartley

12pm CrossFit

2 x 2

up and down peg board twice

7

Lenny
T

5pm CrossFit

1 x 2

2nd row

8

Chad
Baker

12pm CrossFit

4 x 1

Halfway 4 times

8

Fabricio
🦍

12pm CrossFit

5 x 1

static hold

8

Trenton
Mulder

6pm CrossFit

1 x 1

9

Fernando
Flores

6pm CrossFit

1 x 0

Below first red line

9

Jerry
Gramling

4pm CrossFit

1 x 0

9

S.W
SHIM

4pm CrossFit

2 x 0

holdubf 10sec?

Female Clients

1

Patricia
Brown

6pm CrossFit

1 x 0

2

Jaclyn
Morbitzer

8am CrossFit

5 x 15

big green band static holds

3

Emily
Gruber

6am CrossFit

1 x 3

3 times to the line, hard time coming 2 twice

3

Kym
Janke

5pm CrossFit

1 x 3

both hands moved up three times

4

kasey
stark

5pm CrossFit

1 x 2

Up 2 pegs

5

Genesis
Dejesus

12pm CrossFit

1 x 1

went up halfway then fell

5

Mandie
Lynn

12pm CrossFit

3 x 1

first white line

5

Maria
Mercado

6am CrossFit

2 x 1

Got up one hole lol

6

Alissa
Cobb

6am CrossFit

1 x 0

4x15 sec static holds (staggered)

6

Beth
Gray

6pm CrossFit

1 x 0

hang 5 seconds a few times, loosened the peg but couldn't raise i...

6

Camille
Chamberlen

7am CrossFit

1 x 0

peg holds holds on pu bar

6

Gracie
Laciste

4pm CrossFit

1 x 0

Up 2pegs

6

Kait
Pollen

7am CrossFit

1 x 0

holds

6

Karli-Mae
Ochoa

6am CrossFit

1 x 0

Made it to the next row of holes

6

Kim
McGrath

6pm CrossFit

1 x 0

hang time only