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Components

Overhead Squat

Back Squat

Front Rack Lunge

Pistol squats (modify ...

Metcon

Settings

Workout

9/24/2015

Templum Speed Walking Championship Relay Race

Overhead Squat (3x5 @60% 1RM)

Overhead Squat

Back Squat (3x5+ @60% of 1RM)

Back Squat

Focus on going all out with your reps on the last set. Hit failure!

Front Rack Lunge (3x10 (increase weight each set))

Front Rack Lunge

Perform with barbell and increase weight each set

Pistol squats (modify height if necessary) (3 sets of max reps. Score best set unbroken)

These will be done with a box and kettlebell

Metcon (Time)

For time:
100 Situps
100 Back Ext
100 Double unders
2min plank hold

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

Whiteboard:

Thursday, September 24, 2015

Male Clients

1

Matt
Gideon

6:00 pm CrossFit

3 x 5 @ 185 lbs

185,185, 10x190

2

Whittley
Harris

5:15pm CrossFit

3 x 5 @ 115 lbs

3

Greg
Briette

5:15pm CrossFit

3 x 5 @ 105 lbs

4

Daniel
Dunham

6:00 am CrossFit

3 x 5 @ 95 lbs

5

Chaun
Gresham

5:15pm CrossFit

3 x 5 @ 85 lbs

5

Layton
Dale

7:30 am CrossFit

3 x 5 @ 85 lbs

5

Nir
Nehory

5:15pm CrossFit

3 x 5 @ 85 lbs

6

David
Guerra

5:00 am CrossFit

3 x 13 @ 80 lbs

7

Gerard
Rohlich

5:00 am CrossFit

3 x 5 @ 75 lbs

7

Hitesh
Patel

5:00 am CrossFit

3 x 5 @ 75 lbs

7

Private

5:00 am CrossFit

3 x 5 @ 75 lbs

8

Dodd
Weyandt

6:00 am CrossFit

3 x 5 @ 65 lbs

9

William
Davis

6:00 am CrossFit

3 x 5 @ 55 lbs

10

Private

5:15pm CrossFit

3 x 5 @ 35 lbs

Female Clients

1

Beth
Lee

5:00 am CrossFit

3 x 5 @ 70 lbs

2

Michelle
Purcell

6:00 am CrossFit

3 x 5 @ 65 lbs

2

Stacey
Davis

5:00 am CrossFit

3 x 5 @ 65 lbs

3

Alicia
Jones

5:15pm CrossFit

3 x 5 @ 40 lbs

4

Dana
Kelley

6:00 pm CrossFit

3 x 5 @ 35 lbs

4

Shivani
Patel

5:00 am CrossFit

3 x 5 @ 35 lbs

4

Stephanie
Carenza

5:00 am CrossFit

3 x 5 @ 35 lbs

5

Kris
Fanning

6:00 am CrossFit

3 x 5 @ 30 lbs

5

Tammy
Carlat

6:00 am CrossFit

3 x 5 @ 30 lbs