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Components

Metcon

Sore Eyes

Settings

Workout

Squat Stamina + "Sore Eyes"

Warm-up

20/14 Calorie Row
5 Double Push-up Inchworms
15 Wall Squats
15 Banded Low Ext. Rotations / side
15 Banded Face Pulls
0:30 PVC Front Rack Stretch / side
15 PVC GHD Hip Extensions
10 Cossack Squats
15 Banded Glute Bridges w/ Pause (SQUEEZE!)
10 Goblet Squats (moderate)
1:00 Barbell Ankle Mobility Work

Strength

Metcon (AMRAP - Rounds)

"Squat Stamina"
Alternating on the minute for 12 minutes (6 Rounds):
Odd minutes: 1 Front Squat (84%)
Even minutes: 3 Back Squats (same weight)

Score: Successful minutes completed.
Predicated on your 1RM Front Squat being 90+% of your Back Squat. If it is less, go heavier on the weight.

Metcon

Sore Eyes (AMRAP - Rounds and Reps)

20 min AMRAP of:
20 Wallballs (20/14 to 11/10 ft.)
20 Sumo Deadlift High Pulls (53/35)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

Scale so that all movements can be done unbroken very easily to start.

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

Whiteboard:

Friday, December 21, 2018

Male Clients

1

Shaun
Storm

5pm CrossFit

275 Rounds

2

Brian
Kent

4pm CrossFit

12 Rounds

2

Chad
Baker

12pm CrossFit

12 Rounds

Front Rack of 130lbs

2

Craig
Kreinest

12pm CrossFit

12 Rounds

255#

2

Davey
Melzer

4pm CrossFit

12 Rounds

306

2

Private

5pm CrossFit

12 Rounds

2

Fabricio
🦍

12pm CrossFit

12 Rounds

#225

2

Jaimeson
Pollen

5pm CrossFit

12 Rounds

185

2

Jim
Sirovy

12pm CrossFit

12 Rounds

275

2

Julian
Willis

12pm CrossFit

12 Rounds

185

2

Mark
Patzer

12pm CrossFit

12 Rounds

245

2

Olivier
Derei

6pm CrossFit

12 Rounds

230

2

Papi
Aka Teddy

12pm CrossFit

12 Rounds

255 lbs

2

Robert
Geyer

12pm CrossFit

12 Rounds

145

2

Ryan
Figuerado

6pm CrossFit

12 Rounds

185

2

Scott
Wasowski

4pm CrossFit

12 Rounds

215

3

Adam
Gelfand

12pm CrossFit

6 Rounds

230LBS

3

Brandon
Thorsten

4pm CrossFit

6 Rounds

215

3

Jim
Pinkerton

7am CrossFit

6 Rounds

275

4

Gerard
Castro

6am CrossFit

5 Rounds

5

Brandon
Gonzalez

4pm CrossFit

12 Rounds

165

5

Brian
Phan

12pm CrossFit

12 Rounds

165

5

Jet
Javelet

5pm CrossFit

12 Rounds

165lb

5

Lucas
Bitencourt

5pm CrossFit

12 Rounds

5

Mel
Nutter

6pm CrossFit

12 Rounds

95 lbs

5

S.W
SHIM

12pm CrossFit

12 Rounds

75

5

Zach
Jones

12pm CrossFit

12 Rounds

195

6

Akhil
Alluri

6pm CrossFit

6 Rounds

85-lbs 1- front 3- back squatsd

6

Ron
Singer

6pm CrossFit

6 Rounds

Female Clients

1

Jaclyn
Morbitzer

12pm CrossFit

12 Rounds

1

Kim
McGrath

4pm CrossFit

12 Rounds

165#

1

Laura
Ringgold

12pm CrossFit

12 Rounds

84% of old 1RM

1

Rachael
Storm

5pm CrossFit

12 Rounds

160#

2

Kait
Pollen

5pm CrossFit

115 Rounds

little less than 84% 115#

3

Camille
Chamberlen

7am CrossFit

12 Rounds

140lb

3

Danielle
Barragan

12pm CrossFit

12 Rounds

10 rounds at 135 2 rounds at 125

3

Genesis
Dejesus

12pm CrossFit

12 Rounds

3

Heather
Dunn

4pm CrossFit

12 Rounds

115

3

kasey
stark

4pm CrossFit

12 Rounds

115 lbs

3

Patti
Gerckens

8am CrossFit

12 Rounds

115lbs

3

Wifey
(aka Chris ...

6pm CrossFit

12 Rounds

95lb

4

Vienna
Kaiser

6am CrossFit

8 Rounds

105

5

Donica
Ryder ⛵️

12pm CrossFit

6 Rounds

105 lbs round 1, 115 lbs rounds 2-6

5

Karli-Mae
Ochoa

6am CrossFit

6 Rounds

Used 105lb to work on form

5

Kym
Janke

4pm CrossFit

6 Rounds

125lbs

5

Madison
White

7am CrossFit

6 Rounds

Slow moving day for me :( 85 lb

5

Patrisha
Wilson

6am CrossFit

6 Rounds

125 (moderately difficult)

6

Beth
Gray

12pm CrossFit

0 Rounds

back squat 75# 6x4/front squat / 20# lunge / DB row 35#

6

Lenae
Parzanese

12pm CrossFit

0 Rounds