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Components

Front Squat

Metcon

Metcon

Metcon

Settings

Workout

Monday

Warm-up

DYNAMIC WARM-UP
1 set:
:45 mountain climbers
:15 samson stretch/leg
:30 ring rows

1 set:
:45 alternating spiderman stretch
:30 counterbalance squat
:30 feet elevated ring row or strict pull-up

FRONT SQUAT REVIEW
Front squat to above parallel Elbows push up as the hips pull back.
Front squat Crease of the hip below the knee with weight in the heels.
Front squat Initiate the ascend by driving both the shoulders and elbows upward.

Strength

Front Squat (1-1-1-1-1)

Front Squat

On a 10:00 clock:
Build to a heavy 1-rep front squat
– Rest 1:00 between sets.

Warm-up

PULL-UP AND SIT-UP REVIEW
1 set:
5 kip swings + 5 big kips
5 sit-ups
3-5 kipping pull-ups
5 sit-ups

Workout

Metcon (AMRAP - Reps)

RX

AMRAP 12:
3-6-9-12…
Pull-ups
Sit-ups
Front squats (65/95 lb)

Metcon (AMRAP - Reps)

INTERMEDIATE

AMRAP 12:
2-4-6-8…
Pull-ups
3-6-9-12…
Sit-ups
Front squats (65/95 lb)

Metcon (AMRAP - Reps)

BEGINNER

AMRAP 12:
3-6-9-12…
Ring rows
Sit-ups
Front squats (55/75 lb)

Stretch

2 sets:
1:00 couch stretch/side

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

Whiteboard:

Monday, July 11, 2022

Male Clients

1

Matt
Evans

CrossFit: 5:15 PM

1 x 1 @ 285 lbs

2

Colt
Cook

CrossFit: 5:15 PM

1 x 1 @ 225 lbs

2

Sean
Regehr

CrossFit: 5:30 AM

1 x 1 @ 225 lbs

3

Nick
Derksen

CrossFit: 8:30 AM

1 x 1 @ 200 lbs

4

Chuck
Louie

CrossFit: 5:15 PM

1 x 1 @ 155 lbs

I surprised my self and looking forward to doin this one again we...

5

Martin
Sparkes

CrossFit: 5:15 PM

1 x 1 @ 145 lbs

Female Clients

1

Jessica
Horn

CrossFit: 4:00 PM

1 x 1 @ 175 lbs

2

Nicola
Campbell

CrossFit: 4:00 PM

1 x 1 @ 125 lbs

3

Meghan
Richmond

CrossFit: 4:00 PM

1 x 1 @ 95 lbs

4

Christine
Seymour

CrossFit: 8:30 AM

1 x 1 @ 65 lbs