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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Tuesday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (10/14)
Workout
Tuesday
Warm-up
Halo
Into...
2 ROUNDS
10 Groiner + Twist
:30 side plank (each side)
8 bodyweight good mornings
:30 pigeon stretch each side
Into...
Set up barbells for back squat
Strength
Back Squat (1x6 / 1x4 / 1x2 )
Back Squat
BACK SQUAT
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%
*20 min running clock
*Deload Week Prior to Retest of 2RM Next Week -- Move Well!
(Score is Weight)
Workout
Metcon (AMRAP - Reps)
ON A 2:00 RUNNING CLOCK
200m run
Max Wall Balls (20/14) or less
-Rest 1 min-
ON A 2:00 RUNNING CLOCK
200m Run
Max Wall Balls
*cap the run at 1 min
Cool Down
FOR RECOVERY
5:00 Foam Roll Quads
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 15, 2020
Male Clients
1
Jack
Berry
6:00 AM CrossFit
1 x 2 @ 325 lbs
Feel like poop. 10#PR
2
Austin
Haarmann
4:30 PM CrossFit
1 x 4 @ 305 lbs
3
Bruce
Vredenburg
5:00 AM CrossFit
1 x 2 @ 285 lbs
3
Nick
Trzesniowski
5:00 AM CrossFit
1 x 2 @ 285 lbs
4
Dahlen
Wilson
8:30 AM CrossFit
1 x 2 @ 275 lbs
5
Jason
Rabinowitz
5:00 AM CrossFit
1 x 2 @ 245 lbs
Finisher 1x20@185
6
Kenneth
Smith
8:30 AM CrossFit
1 x 2 @ 205 lbs
7
Eli
Brewton
6:00 AM CrossFit
1 x 2 @ 195 lbs
8
Alexander
Rios
6:00 AM CrossFit
1 x 4 @ 185 lbs
9
Jose
Torrech
8:30 AM CrossFit
1 x 2 @ 155 lbs
1×6= 115 1×4= 135 1×2= 155
Female Clients
1
Lakeisha
Crouch
5:30 PM CrossFit
1 x 2 @ 250 lbs
2
Lianne
San Andres
8:30 AM CrossFit
1 x 2 @ 195 lbs
3
Sam
Quale
5:00 AM CrossFit
1 x 2 @ 175 lbs
4
Katie
Brookes
8:30 AM CrossFit
1 x 2 @ 160 lbs
5
Crystal
Berry🫐
6:00 AM CrossFit
1 x 2 @ 155 lbs
6
Jessica
Kelly
5:00 AM CrossFit
1 x 2 @ 145 lbs
125, 135, 140
6
Shayna
Rogers
5:00 AM CrossFit
1 x 2 @ 145 lbs
7
Carmen
Thompson
4:30 PM CrossFit
1 x 2 @ 140 lbs
7
Rachel
Vrooman
4:30 PM CrossFit
1 x 2 @ 140 lbs
8
Lacy
McKinley
4:30 PM CrossFit
1 x 2 @ 125 lbs
9
Emily
Werner
6:30 PM CrossFit
1 x 2 @ 120 lbs
10
Anita
Dean
6:30 PM CrossFit
1 x 2 @ 115 lbs
TOP THAT 😜😂
10
Joy
Harrell
5:30 PM CrossFit
1 x 2 @ 115 lbs
11
Heather
Williams
5:00 AM CrossFit
1 x 2 @ 90 lbs
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