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Components

Chin-up + Negative

Metcon

Metcon

Banded Y-T-A-T:

Settings

Workout

Dec 6th

COMMUNITY WORKOUT TOMORROW AT 10AM bring all your friends! - Strength: Perform 5 challenging sets of Chin-up + a 5 second negative on each rep. - Metcon: Task domain version of "Jack" - loading should be light and allow for all rounds to be done UB.

Warm-up

A:

1) Oscillatory foam roll lats: x 60 seconds per side.
2) AMRAP 4 of:
Thoracic Rotations x 5 each
Banded Pass Thru x 8
Banded Facepull-aparts x 8
Banded Pull-aparts x 8
3) AMRAP 3 of:
Banded Push-ups x 5
medball chest presses x 3
4) Review Metcon Movements
- Box Jump w. step down
- Push Press
- KBS

Strength/Skill

B: Chin-up + Negative (3/5 x 4 (5s). Rest 2:00)

https://www.youtube.com/watch?v=KXLZnTf9h4o

- 3 warm-up sets + 5 work sets
- 5 Second LOWERING
- Scaling - Partner Assisted Pull-ups + Negative
- Rx+: Perform 6 work sets

Conditioning

C: Metcon (Time)

5 RFT:
10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jump w. step down (24, 20)

Rx+:(20 reps per movement) (20:00 cap)
L3: (95, 65)
L2: (75, 55)
L1: (65, 45)
12:00 Time Cap

Competitors Second Metcon

D: Metcon (AMRAP - Rounds and Reps)

Rx+ Extra Training
AMRAP 10:
50 Ft. Sledpull Rows
15 banded pushdowns
15 1-Arm DB Rows each arm

Accessory Work

D: Banded Y-T-A-T: (3 x 10. Rest 60s.)

https://www.youtube.com/watch?v=-tLXakQ7Su8

1 rep = Y-T-A-T

Then,
3:00 of Global Foam Rolling the Lats - 90s each

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

Whiteboard:

Friday, December 06, 2019

Male Clients

1

Ryan
Fox

6:00 CrossFit Group Clase...

5 x 4 @ 230 lbs

2

Daniel
Scullion

6:00 CrossFit Group Clase...

5 x 4 @ 200 lbs

BW

3

Clark
Wilson

6:00 CrossFit Group Clase...

5 x 4 @ 195 lbs

BW

3

Jason
Wade

1:00PM CrossFit Group Cla...

5 x 4 @ 195 lbs

4

Brian
Rogers

6:00 CrossFit Group Clase...

5 x 4 @ 175 lbs

5

Dan
Glauber

6:00 CrossFit Group Clase...

5 x 4 @ 0 lbs

body weight

5

Kevin
English

1:00PM CrossFit Group Cla...

5 x 4 @ 0 lbs

Body weight

Female Clients

1

Courtney
Steele

5:00PM CrossFit Group Cla...

5 x 4 @ 160 lbs

Bw

2

April
Morvil

1:00PM CrossFit Group Cla...

5 x 4 @ 155 lbs

Body weight

3

Shelby
Morge

5:00PM CrossFit Group Cla...

5 x 4 @ 150 lbs

Bw

4

Eileen
Rogers

1:00PM CrossFit Group Cla...

5 x 4 @ 138 lbs

bw

5

Monica
Jacobs

8:45 CrossFit Group Class...

5 x 4 @ 133 lbs

BW only

6

Kimberly
Grenier

5:00PM CrossFit Group Cla...

5 x 4 @ 3 lbs

7

Jennifer
Sullivan

CrossFit: 7:00 AM

5 x 4 @ 1 lbs

Rr negs

8

Amanda
Wickman

5:00PM CrossFit Group Cla...

5 x 4 @ 0 lbs

BW - jump from bench

8

Brooke
Scacheri

8:45 CrossFit Group Class...

5 x 4 @ 0 lbs

Jumping from a bench

8

Christine
Abbata

5:00PM CrossFit Group Cla...

5 x 4 @ 0 lbs

8

Private

CrossFit: 7:00 AM

5 x 4 @ 0 lbs

8

Fraleane
Holt

6:00 CrossFit Group Clase...

5 x 4 @ 0 lbs

Ring rows- left shoulder

8

Meg
Gemelli

1:00PM CrossFit Group Cla...

5 x 4 @ 0 lbs

Bw

8

Rachel
Hatfield

5:00PM CrossFit Group Cla...

5 x 4 @ 0 lbs

Body weight

8

Beth
Grace

8:45 CrossFit Group Class...

5 x 3 @ 0 lbs

8

Christine
Cadwallader

8:45 CrossFit Group Class...

5 x 3 @ 0 lbs

Purple band

8

Katie
Gamby

1:00PM CrossFit Group Cla...

5 x 3 @ 0 lbs

BW

8

Jessica
Wold

6:00 CrossFit Group Clase...

5 x 2 @ 0 lbs

8

Lindsey
Gerkens

1:00PM CrossFit Group Cla...

3 x 4 @ 140 lbs

Then c2b practice