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Components

Burpee and Pistol Test

Metcon

Settings

Workout

12.30.2021

Warm-up

2 sets
20 mountain climbers
20 alternating Cossack squats
20 up-downs

Warm-Up

Burpee and Pistol Test (AMRAP - Reps)

On a 3:00 clock
1:00 max burpees to target
then …
2:00 max single-leg squats

Warm-Up

Partner Warm-up:
1 set:
200-m run
:30sec Superman hold on GHD

1 set:
200-m run
15 unweighted good mornings

1 set:
200-m run
15 GHD hip extensions

Metcon

Metcon (Time)

4 rounds for time:
400-m run
30 hip extensions

Intermediate: 20 hip ext
Beginner: 200m Run & 20 Good Mornings

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

Whiteboard:

Thursday, December 30, 2021

Male Clients

1

Matt
Haile

12:00 PM CrossFit

56 Reps

24,32

2

Tom
Machness

7:00pm CrossFit

53 Reps

20 burpees 33 pistols

3

Sudheer
Reddy

12:00 PM CrossFit

40 Reps

21|19

4

Nick
Cortes

12:00 PM CrossFit

28 Reps

16 burpee/12 good pistols

5

Mark
Brooks

5:00 am CrossFit

27 Reps

18 burps, 9 pistol

5

Rob
Helm

7:00pm CrossFit

27 Reps

burpees only 1 min

6

Jimmy
Fougerouss

5:00 pm CrossFit

47 Reps

17 Burpees 30 pistols

7

Anu
—

7:00 am CrossFit

43 Reps

20+23 banded Double green

8

Angel
Lecuona

7:00 am CrossFit

42 Reps

16", 21 + 21

9

Marc
Jones

12:00 PM CrossFit

40 Reps

22 burpee / 18 rig assisted pistol

10

Daniel
Livelli

7:00 am CrossFit

37 Reps

18 burpees geen band pistols 14

11

Reid
Landry

12:00 PM CrossFit

35 Reps

12

Noel
Janacek

6:00 am CrossFit

32 Reps

21 burpees, 11 assisted pistols

13

Ram
Machness

7:00pm CrossFit

30 Reps

Band pistol

14

Jason
Pavelka

6:00 am CrossFit

29 Reps

band assist pistols

15

Chris
Hahn

6:00 am CrossFit

28 Reps

13 burpees 15 pistols

15

Tim
McAuliff

6:00 pm CrossFit

28 Reps

12 Burpees; 16 box pistols (med box, 20" height)

16

John
Curl

6:00 am CrossFit

23 Reps

8 burpees / 15 air squats (full depth)

17

Niranjan
Sarvi

12:00 PM CrossFit

16 Reps

18

Vamshi
Krishna

12:00 PM CrossFit

11 Reps

11 burpee and 3 pistol squat with box

Female Clients

1

Judy
Russell

5:00 pm CrossFit

48 Reps

20 burps/28 pistols

2

Private

5:00 pm CrossFit

45 Reps

2

Courtney
Tibiletti

12:00 PM CrossFit

45 Reps

17 burpees, 28 pistols

3

Natalee
Peak

6:00 am CrossFit

34 Reps

20 burpees. 13 pistols left, 1 right (12 no reps)

4

Cathy
Landry

12:00 PM CrossFit

51 Reps

13 b2t, 38 box pistols 16”

4

Gillian
Mbugua

12:00 PM CrossFit

51 Reps

Box pistol

5

Kris
Fanning

7:00 am CrossFit

38 Reps

14 burpees; 24 pistols - 2 green bands

6

Mace
Davis

8:00 PM CrossFit

36 Reps

7

Stacey
Davis

5:00 am CrossFit

32 Reps

12 Burp, 21 w/Band & holding bar

8

Claudia
Travers

12:00 PM CrossFit

28 Reps

13 burpees & 15 single leg squats with 16 inch box