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Handstand Push-ups

Pull-ups

Doce

Settings

Workout

4/2/2019

Thought of the day

2 Things to be successful in Life:
Give people something to respect.
Give God something to work with.

Warm-Up

Gymnastics:
* Max effort reps with HSPU and Pullups
Conditioning:
* Weight decreases with each round, reps remain the same
* Athletes can look to increase their scores slightly with each round
* The goal is to get to the burpee box jumps in the first round
* Pick a weight/rep number that allows for that
* General maximum time frame for each movement:
* Row: 90 Seconds
* Cleans: 90 Seconds
* Burpee Box Jump Overs: 1 Minute

Warm-up

Teams of 2
AMRAP 6min :
100 Meter Rowling
10 Meter Burpee Broad Jump Out
10 Meter Walking Lunge Back

*One partner working at a time. Partner not on rower completes "rowling" air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back.

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats

Gymnastics

Handstand Push-ups (1 max effort unbroken set)

Handstand Push-ups

Strict Handstand Pushups
1 Attempt for Max Repetitions

If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.

Scaled option:
Dumbbell Strict Presses
*score at 0 reps and log weight and reps in the notes in wodify*

Dumbbell Strict Presses - With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We're aiming to be in the 8-15 repetition rep range.

Pull-ups (Max effort reps)

Pull-ups

*Use band if you can't complete at least 3-5 strict pullups.
*No bouncing
*Slow and controlled
*Score as 0 reps if band used and put reps and color band in notes

Metcon

Doce (3 Rounds for reps)

AMRAP 4min:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4min:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4min:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

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

Whiteboard:

Tuesday, April 02, 2019

Male Clients

1

Matt
Gideon

12:00 PM CrossFit

1 x 26

missed 27

2

Rob
Helm

7:00pm CrossFit

1 x 24

3

Rob
Helm

12:00 PM CrossFit

1 x 19

4

Joshua
Davis

6:00 pm CrossFit

1 x 18

5

Dontae
Smiley

5:00 pm CrossFit

1 x 17

6

Jack
Davis

5:00 pm CrossFit

1 x 16

strict

7

Lucas
Siqueira

6:00 pm CrossFit

1 x 7

8

Joseph
Pina

8:00 PM CrossFit

1 x 4

8

Layton
Dale

7:00 am CrossFit

1 x 4

had 5, but lost balance

9

Jason
Pavelka

6:00 am CrossFit

2 x 3

10

Manny
Gonzalez

5:00 pm CrossFit

0 x 15

40 lb db

11

Kyle
Jones

6:00 am CrossFit

1 x 13

50#

12

David
Guerra

5:00 am CrossFit

1 x 12

#50 DB Strict Press

12

Harun
Hersi

6:00 pm CrossFit

1 x 12

30lb strict db press

13

Jonathan
Waknin

7:00pm CrossFit

1 x 11

50 lb db

14

Cameron
Buchman

6:00 am CrossFit

1 x 10

15

Mark
Brooks

5:00 am CrossFit

1 x 9

#40

15

Mickey
$ Admony

7:00pm CrossFit

1 x 9

#50s DB

16

Private

12:00 PM CrossFit

1 x 8

17

Ely
Ibrahim

6:00 pm CrossFit

1 x 7

60 lb db press

18

Jose
Norat

7:00pm CrossFit

1 x 5

45lb dumbell strict press

18

Llouis
Hall

5:00 pm CrossFit

1 x 5

19

Daz
Williams

6:00 am CrossFit

1 x 3

20

Private

6:00 am CrossFit

1 x 0

20

Private

7:00 am CrossFit

1 x 0

20

Dan
Gideon

5:00 am CrossFit

1 x 0

9 reps with 30# DBs

20

Ed
Giampietro

7:00 am CrossFit

1 x 0

10 reps 35# DB

20

Mikhail
Zhukov

7:00 am CrossFit

1 x 0

10 reps 20 lb

20

Noel
Janacek

5:00 am CrossFit

1 x 0

10x30#

Female Clients

1

April
Gideon

12:00 PM CrossFit

1 x 6

strict

2

Stephanie
Carenza

5:00 am CrossFit

1 x 25

30 was not pretty

3

Angela
Aguirre

5:00 am CrossFit

1 x 20

Db 10#

4

Susan
Jost

5:00 am CrossFit

1 x 15

15

5

Antoinette
Iroko

6:00 am CrossFit

1 x 13

35#

6

Carliz
Moore

6:00 am CrossFit

1 x 10

25 lb bells

7

Hannah
Tekell

5:00 pm CrossFit

1 x 9

@2 mats

7

Mindy
Pittman

5:00 am CrossFit

1 x 9

15lbs and 12lbs

7

SRIJALA
PANDEY

6:00 am CrossFit

1 x 9

#15

8

Chelsea
Jones

5:00 am CrossFit

1 x 8

20#

8

Kristie
Brooks

5:00 am CrossFit

1 x 8

DB SP 20

8

Laura
Pavelka

6:00 am CrossFit

1 x 8

60 lbs

8

Stacey
Davis

5:00 am CrossFit

1 x 8

35# DB strict press

9

Em
Ledford

8:00 PM CrossFit

1 x 7

off box

9

Sandra
Ortega

8:00 PM CrossFit

1 x 7

#25

10

Thais
CARMO

12:00 PM CrossFit

1 x 6

11

Keren
Nehory

6:00 am CrossFit

1 x 5

25# DB

12

Rachel
Siqueira

6:00 pm CrossFit

1 x 3

30lb dbs

13

Amber
de Armas

8:00 PM CrossFit

1 x 0

6 strict with 30 # DBs

13

Debra
Puckitt

12:00 PM CrossFit

1 x 0

15 lbs

13

Gina
Flores

7:00pm CrossFit

1 x 0

6 db strict press @30 lbs.

13

Kristen
Gomez

5:00 pm CrossFit

1 x 0

10@25# strict press

13

Pam
de Armas

8:00 PM CrossFit

1 x 0

9 reps with 25# dbs

13

Tammy
Carlat

6:00 am CrossFit

1 x 0

20#,16

13

Private

8:00 PM CrossFit

1 x 0