Public Whiteboard

Components

Pull-ups

Muscle-ups

Metcon

Settings

Workout

10Sep2015

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Stretches: T-Twist / Scorpion, Instep

Strength & Skill

Pull-ups (Progressive Work)

Pull-ups

**Basic Techniques**
- Area Engagement Jumping Pull-Up - Strict - Kipping - Butterfly -

Muscle-ups (Progressive Work)

Muscle-ups

**Basic Technique**
- Kipping - Strict - Multiples -

Metcon

Metcon (4 Rounds for reps)

10Sep2015

It's Tabata Fun!
4 Movements with 8 Cycles Each:

**Count TOTAL Reps for EACH Movement**

Calorie Row
Chest-to-Bar Pull-Ups
Wall Balls (20 / 14#)
Kettlebell Swings (53 / 35#)

**Input reps for each movement as a round (4 rds total)

Homework

60 x Reps of Bent "Y"s

Whiteboard:

Thursday, September 10, 2015

Clients:

Clients

Micheal
Young

9:30 AM CrossFit

1 x 5

Chest To Bar

Private

9:30 AM CrossFit

1 x 4

Scott
Dougherty

6:00 AM CrossFit

1 x 10

Brian
Burke

6:00 AM CrossFit

1 x 5

Jerry
Turner

7:00 PM CrossFit

3 x 5

Strict and jump up and lowers slowly

Karen
Shebik

12:00 PM CrossFit

1 x 5

strict

Larisa
Gershilevich

7:00 PM CrossFit

1 x 5

strict w/ assistance from J

Julianne
Russell

7:00 PM CrossFit

1 x 4

with leg holding from L

Karen
Boulware

5:00 PM CrossFit

1 x 4

worked on RR

Traci
Kerr

12:00 PM CrossFit

3 x 3

working on kipping form