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Components

Front Squat

"POINT BREAK"

Settings

Workout

Saturday

Warm-up

400m Run or 500/400m Row or 2:00 Bike (Moderate Effort)
Immediately Into…

1 SET
10 Slow Banded Monster Walks (Each Way)
10 Slow Banded Clam Shells (Each Side)
10 Slow Banded Tempo Air Squats (3211)

Immediately Into...

2 Sets
10 Alt. Elbow Punches
3 Inchworms w/ Push-Ups (Keep Legs Straight as possible)
10 Squat Thrusts

Strength

Front Squat (3-3-3*)

Front Squat

*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.

(Score is Weight)

Workout

"POINT BREAK" (Time)

FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee

Optional Finisher

Metcon (No Measure)

FOR QUALITY
250/150 Alt. Box Step-Ups (24/20)*

Week 1 of 6 -- "Chad" Extra Credit #2

*Weight Vest Optional

(No Measure)

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

Whiteboard:

Saturday, October 09, 2021

Male Clients

Private

CrossFit: 8:30 AM

1 x 3 @ 165 lbs

Kyle
Klassen

CrossFit: 8:30 AM

1 x 3 @ 165 lbs

Female Clients