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Components

Wide Stance Box Squats

Metcon

Prone Banded Leg Curls

Settings

Workout

99% = 100% WRONG

– Strength: Week 2 of speed work with the box squat. All sets should be fast/explosive. Get as wide as possible. – Metcon: This workout should be 100% effort today. You should NEED the entire 3 minutes to recover.

Warm-up

A:

Quick Dynamic Warm-up x 6 minutes
then,
Glute activation:
(2 sets)
Mini-Band Glute Activation
– 10 Left
– 10 Right
– 10 Forward
– 10 Backward
– 10 Clams each side
*This should burn like you know what!

Strength/Skill

B: Wide Stance Box Squats (8 x 3 @65% of Last Monday 3RM, every 60s.)

*After finished, Set-up Sleds for METCON.

Metcon

C: Metcon (Time)

5 Rounds, each for time:
1 lap Sledpush Sprint (no more than 20 seconds)
20 Burpees
Rest 3:00

Score slowest round, mark other in notes.

L2: (15 Burpees per round)
L1: (4 Rounds) (10 Burpees per round)
Alternate Option
– 20s Air Bike Sprint
– 3 lap Shuttle Sprint
25:00 Cap on this work

Extra Credit

D: Prone Banded Leg Curls (3-4 x 25. Rest 60s.)

https://www.youtube.com/watch?v=2bZL3AyJYo4

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

Whiteboard:

Thursday, December 13, 2018

Male Clients

1

Jason
McLeod

6:00 CrossFit Group Clase...

8 x 3 @ 275 lbs

2

Daniel
Scullion

6:00 CrossFit Group Clase...

8 x 3 @ 205 lbs

65%

3

Albert
Steed

7:00 CrossFit Group Clase...

8 x 3 @ 185 lbs

3

Dan
Glauber

6:00 CrossFit Group Clase...

8 x 3 @ 185 lbs

3

Lucas
Pimenta

5:00PM CrossFit Group Cla...

8 x 3 @ 185 lbs

3

Sammy
Norman

5:00PM CrossFit Group Cla...

8 x 3 @ 185 lbs

4

Dominic
Talanca

1:00PM CrossFit Group Cla...

8 x 3 @ 175 lbs

5

Brett
Keeler

6:00 CrossFit Group Clase...

8 x 3 @ 165 lbs

5

Rob
Brink

5:00PM CrossFit Group Cla...

8 x 3 @ 165 lbs

5

TJ
Beatty

6:00 CrossFit Group Clase...

8 x 3 @ 165 lbs

6

Alan
Brook

8:45 CrossFit Group Class...

8 x 3 @ 145 lbs

6

Clark
Wilson

6:00 CrossFit Group Clase...

8 x 3 @ 145 lbs

6

Scott
Stalls

8:45 CrossFit Group Class...

8 x 3 @ 145 lbs

7

Phillip
Jacobs

5:00PM CrossFit Group Cla...

8 x 3 @ 135 lbs

8

Paul
Ragan

6:00PM CrossFit Group Cla...

8 x 3 @ 125 lbs

9

Christian
Bolz

6:00 CrossFit Group Clase...

8 x 3 @ 115 lbs

Female Clients

1

Gretchen
Steed

1:00PM CrossFit Group Cla...

8 x 3 @ 130 lbs

1

Meg
Gemelli

1:00PM CrossFit Group Cla...

8 x 3 @ 130 lbs

2

Amanda
Michael

5:00PM CrossFit Group Cla...

8 x 3 @ 125 lbs

3

Selena
Boyette

6:00 CrossFit Group Clase...

8 x 3 @ 120 lbs

Felt good

4

Cherie
Borders

6:00 CrossFit Group Clase...

8 x 3 @ 115 lbs

5

Amanda
Wickman

5:00PM CrossFit Group Cla...

8 x 3 @ 105 lbs

72%

5

Private

6:00 CrossFit Group Clase...

8 x 3 @ 105 lbs

5

Courtney
Steele

6:00PM CrossFit Group Cla...

8 x 3 @ 105 lbs

5

Heather
Metzler

8:45 CrossFit Group Class...

8 x 3 @ 105 lbs

5

Shelby
Morge

1:00PM CrossFit Group Cla...

8 x 3 @ 105 lbs

45 + 10 lb plate on box

6

Debbie
Bolz

1:00PM CrossFit Group Cla...

8 x 3 @ 95 lbs

7

Abbey
McClanahan

5:00PM CrossFit Group Cla...

8 x 3 @ 85 lbs

7

Anna
Zarn

5:00PM CrossFit Group Cla...

8 x 3 @ 85 lbs

7

Christine
Cadwallader

8:45 CrossFit Group Class...

8 x 3 @ 85 lbs

7

Heidi
Lawrence

5:00PM CrossFit Group Cla...

8 x 3 @ 85 lbs

7

Jessica
Weinkle

1:00PM CrossFit Group Cla...

8 x 3 @ 85 lbs

7

Kristy
Norton

5:00PM CrossFit Group Cla...

8 x 3 @ 85 lbs

7

Rebecca
McHenry

5:00PM CrossFit Group Cla...

8 x 3 @ 85 lbs

8

Monica
Jacobs

8:45 CrossFit Group Class...

8 x 3 @ 80 lbs

9

Alisa
Groves

8:45 CrossFit Group Class...

8 x 3 @ 75 lbs

10

Brooke
Scacheri

8:45 CrossFit Group Class...

8 x 3 @ 70 lbs

10

Jennifer
Sullivan

8:45 CrossFit Group Class...

8 x 3 @ 70 lbs

10

Karla
Fierimonte

6:00 CrossFit Group Clase...

8 x 3 @ 70 lbs

10

Katie
Ragan

6:00PM CrossFit Group Cla...

8 x 3 @ 70 lbs