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Back Squat

CrossFit Games Open 1 ...

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Workout

08July2015

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Stretches: Pigeon, Hamstring Tack/Floss, Floor Sweep

Strength & Skill

**In-between sets, work on Double Unders.

Back Squat (6-6-4-4-2-2)

Back Squat

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Homework

Choose two mobility drills with a partner and work them together. Shoulders and Squats, would be a suggestion.

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

Whiteboard:

Wednesday, July 08, 2015

Clients:

Clients

1

Grant
Burdeau

5:00 PM CrossFit

1 x 2 @ 335 lbs

2

Dusty
Schmidt

5:00 PM CrossFit

2 x 2 @ 315 lbs

3

Anthony
Hodges

9:30 AM CrossFit

1 x 2 @ 310 lbs

3

Jeff
Greene

9:30 AM CrossFit

1 x 2 @ 310 lbs

4

Paul
Collum

6:00 AM CrossFit

1 x 2 @ 305 lbs

5

Jeff
Farris

6:00 PM CrossFit

1 x 2 @ 285 lbs

could have done more but ran out of time

5

Tony
Suzda

6:00 PM CrossFit

1 x 2 @ 285 lbs

6

Kyle
Hardy

4:00 PM CrossFit

1 x 2 @ 245 lbs

7

Lane
Forhetz

6:00 PM CrossFit

1 x 2 @ 235 lbs

struggled at the bottom of the last set. Recommend weight belt ne...

7

Private

6:00 AM CrossFit

1 x 2 @ 235 lbs

8

Aaron
Emerson

6:00 AM CrossFit

1 x 2 @ 215 lbs

8

Andrew
Stitzel

6:00 AM CrossFit

1 x 2 @ 215 lbs

8

Nick
Little

5:00 PM CrossFit

1 x 2 @ 215 lbs

9

Samantha
Williams

4:00 PM CrossFit

1 x 2 @ 205 lbs

9

Scott
Dougherty

6:00 AM CrossFit

1 x 2 @ 205 lbs

10

Jason
Mashburn

5:00 PM CrossFit

1 x 2 @ 195 lbs

11

Mike
Conway

6:00 PM CrossFit

1 x 2 @ 185 lbs

12

Lauren
Speichinger

9:30 AM CrossFit

1 x 2 @ 165 lbs

13

Elise
Hodges

4:00 PM CrossFit

1 x 2 @ 160 lbs

14

Mike
Smith

9:30 AM CrossFit

1 x 2 @ 155 lbs

15

Brigid
Barringhaus

6:00 AM CrossFit

1 x 2 @ 125 lbs

15

Kelly
Johansen

9:30 AM CrossFit

1 x 2 @ 125 lbs

16

Kelly
Forhetz

6:00 PM CrossFit

1 x 4 @ 85 lbs

6 x 55lb 6 x 55lb 6 x 75lb 4x 85lb

16

Laura
Priaulx

4:00 PM CrossFit

1 x 4 @ 85 lbs

16

Private

9:30 AM CrossFit

1 x 2 @ 85 lbs

17

Colin
Wright

4:00 PM CrossFit

6 x 6 @ 75 lbs

18

Mia
Mudd

5:00 PM CrossFit

1 x 2 @ 35 lbs

with the 15lb bar

19

Kent
Higginbotham

6:00 PM CrossFit

1 x 2 @ 0 lbs

worked on form

19

Dusty
Kerr

6:00 AM CrossFit

1 x 1 @ 235 lbs