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Components

Chin-Ups

Push-ups

L-Sit

Metcon

Banded Face Pulls

Elbow out Tricep Exte ...

Settings

Workout

Enough Rest 4 Best

– Strength: Today we will be doing some upper body and core work. You will establish a max effort set for each of the following: chin ups (supinated grip), pushups, and an L-sit or hollow hold (for time). Rx+ option is HSPU. Beginners can complete chin ups with band. – Metcon: Aim for 75-80% effort for all rounds. There should be enough rest after each interval to sustain consistent efforts across all 5 rounds.

Warm-up

A:

TABATA (8 rounds total)
Round 1: High knees
Round 2: Air Squats
Round 3: Single Unders
Round 4: Mountain Climbers
Round 5: High knees
Round 6: Air Squats
Round 7: Single Unders
Round 8: Mountain Climbers
Then,
7 Minutes to review
Rope Climbs
Hang Power Cleans

Strength/Skill

B: Chin-Ups (Max Strict Chin-ups x 1 set.)

– Beginner: Either Band Assisted or Ring Rows

C: Push-ups (Max Strict Push-ups x 1 set)

Push-ups

Rx+:(HSPU)
– Beginner: Box Push-ups

D: L-Sit (Max L-Sit Hold x 1 set)

L-Sit

– Beginner: Hollow Hold

Metcon

E: Metcon (Time)

Every 4:00 x 5 Sets:
20 Walking Lunges (BW) (total reps)
15 Hang Power Cleans (135, 95)
1 Rope Climbs
50 Double Unders

L3: (115, 75)
L2: (95, 65) (10 Band Assisted Pull-ups per round) (Double Under Attempts x 50)
L1: (65, 45) (10 Ring rows per round) (50 Singles)
Score today = slowest split

Extra Credit

F1: Banded Face Pulls (3 x 15. No rest. )

*These are done with a slow + controlled temp + 1 count pause at end ROM.
*Tempo = 3130 (3 second pull-apart + 1s pause at end range + 3s reverse action + o second pause at start)
*These sets should suck =)

F2: Elbow out Tricep Extensions (3 x 15. No rest.)

https://www.youtube.com/watch?v=zBDEFX3nN5A&feature=youtu.be

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

Whiteboard:

Tuesday, March 26, 2019

Male Clients

1

Jordan
Vance

1:00PM CrossFit Group Cla...

1 x 24

2

Scott
Stalls

8:45 CrossFit Group Class...

1 x 21

3

Brett
Smith

5:00PM CrossFit Group Cla...

1 x 13

4

Bradley
Farrell

6:00PM CrossFit Group Cla...

1 x 12

C2B

4

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 12

4

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 12

4

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 12

4

Tevis
Blom

CrossFit: 7:00 AM

1 x 12

5

Adam
Zazzali

6:00 CrossFit Group Clase...

1 x 10

6

Alan
Brook

8:45 CrossFit Group Class...

1 x 8

7

Jason
McLeod

6:00 CrossFit Group Clase...

1 x 5

8

Nathan
Graff

6:00 CrossFit Group Clase...

1 x 11

207#

9

Albert
Steed

6:00 CrossFit Group Clase...

1 x 10

9

Shane
Higgins

6:00 CrossFit Group Clase...

1 x 10

Black band

10

Jeff
Groves

8:45 CrossFit Group Class...

1 x 8

Sucky

10

Joel
Brown

6:00 CrossFit Group Clase...

1 x 8

lat pull 210

11

TJ
Beatty

6:00 CrossFit Group Clase...

1 x 6

12

Christian
Bolz

8:45 CrossFit Group Class...

1 x 4

13

Daniel
McClanahan

6:00PM CrossFit Group Cla...

1 x 3

14

Justin
Van Zyl

CrossFit: 7:00 AM

1 x 2

Female Clients

1

Amber
Barber

8:45 CrossFit Group Class...

1 x 13

2

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 8

3

Courtney
Steele

6:00 CrossFit Group Clase...

1 x 7

3

Rachel
Rakes

8:45 CrossFit Group Class...

1 x 7

3

Shelby
Morge

1:00PM CrossFit Group Cla...

1 x 7

Forearms 😣

4

Christine
Abbata

5:00PM CrossFit Group Cla...

1 x 6

4

Gretchen
Steed

6:00 CrossFit Group Clase...

1 x 6

5

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 5

6

Anna
Zarn

6:00PM CrossFit Group Cla...

1 x 1

3 with tiny blue band

6

Stacy
Kapello-Fox

8:45 CrossFit Group Class...

1 x 1

😭

7

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 11

100# lat pull down

8

Fraleane
Holt

6:00 CrossFit Group Clase...

1 x 10

Purple & blue band

9

Private

6:00 CrossFit Group Clase...

1 x 8

10

Debbie
Bolz

8:45 CrossFit Group Class...

1 x 5

11

Selena
Boyette

6:00PM CrossFit Group Cla...

1 x 3

Blavk

12

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1

7 lat pulls 120

12

Kimberly
Grenier

5:00PM CrossFit Group Cla...

1 x 1

Black band