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Components

Strict HSPU Conditioning

Lead Foot

Settings

Workout

12/08/2020

"If you aim at nothing, don't worry we'll hit it."

Warm-up

See Coach's board

Strict HSPU Conditioning (Time)

- 100% of strict max HSPU
Rest 1 minute
- 80% of strict HSPU
rest 1 minute
- 60%
Rest 1 minute
- 80%
Rest 1 minute
- 100%

-break as often as needed,
your score is the time it takes you to complete all five sets.

Lead Foot (AMRAP - Rounds and Reps)

4 min. AMRAP:
- 27/21 cal row
- 27 burpees
- 27 chest 2 bar pull ups
REST 4 Minutes
4 min. AMRAP:
- 21/15 cal row
- 21 burpees
- 21 toes 2 bar
REST 4 Minutes
- 15/9 cal row
- 15 burpees
- 15 pull-ups

- score is total rounds and reps
- 1st interval: goal is to come close to finishing 1 rd.
-2nd interval: goal is to get into a 2nd rd.
- 3rdinterval: goal is to come close to finishing 2 rds.
- with the break push the pace for each rd.
- too slow of burpees can zap reps from our scores.
FIND DISCOMFORT AND LEAN INTO IT!

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

Whiteboard:

Tuesday, December 08, 2020

Male Clients

1

Brandon
McCarthy

5:30 PM CrossFit

8:15

22 reps

2

David
Spungin

12:15 PM CrossFit

10:28

121 reps

3

Rob
Bush

12:15 PM CrossFit

10:38

4

Private

6:00 AM CrossFit

12:37

5

3
Pete

4:30 PM CrossFit

13:56

126 reps

6

John
O'Keefe

3:30 PM CrossFit

14:48

70 reps

7

Brian
Roberts

9:30 AM CrossFit

6:34

strict press 75 lb

8

Darren
Reed

12:15 PM CrossFit

6:38

#35 DBs

9

Matthew
Emmons

8:15 AM CrossFit

6:45

kipping HSPUs

10

Dan
Lincoln

4:30 PM CrossFit

7:05

strict press 22.5 lb dumbbells

11

Doug
Davis

12:15 PM CrossFit

7:45

Pike

12

Bryant
Robert

5:30 PM CrossFit

8:30

HSPUs to 1 pad 76 reps

12

Sylvain
Thibault

5:30 PM CrossFit

8:30

strict press 35 lb dumbbells

13

Duncan
Emmons

4:30 PM CrossFit

12:34

strict press 30 lb dumbbells

Female Clients

1

Annie
Dougherty

12:15 PM CrossFit

5:35

2 Ab mats

2

Amanda
Spungin

9:30 AM CrossFit

5:40

HSPUs and strict press 25 lb dumbbells

3

Kathy
Griffiths

8:15 AM CrossFit

6:24

strict press 35 lb

4

Dana
Bossert

8:15 AM CrossFit

6:25

strict press 35 lb

4

Jami
Cheateaux

8:15 AM CrossFit

6:25

4

kathy
long

8:15 AM CrossFit

6:25

strict press 10 lb dumbells

5

Sarah
Guillaudeu

6:00 AM CrossFit

6:45

inverted HSPUs from box

6

Hayley
Murphy

12:15 PM CrossFit

7:05

#35 BB

7

Susan
McDonald

6:00 AM CrossFit

7:10

strict press

8

Brooke
Bemis

12:15 PM CrossFit

7:19

Pike

9

Krystal
Pedersen

5:30 PM CrossFit

8:30

strict press 10 lb dumbbells inverted PUs from box

10

Sarah
Willoughby

3:30 PM CrossFit

8:46

15 lb push press 84 reps