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Components

Strict Pull Ups

Metcon

DB Floor Press

Settings

Workout

Sept 25

Warm-up

A:

~5 Minutes of Dynamic movement
~Then with an empty barbell + band:
3 Rounds of:
5 Hang Power Cleans
10 Hollow Rocks
15 Banded Pull-aparts
~Then,
Review pull-up training

Gymnastics

B: Strict Pull Ups (3 x submax: Rest 2:00)

Chin over bar. Play around with mixed grip and supinated

Set #1: Wide Grip, Pronated
Set #2: Shd width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip

Metcon

C: Metcon (Time)

4 Rounds for total time:
10 Hang Power Cleans (135, 95)
20 Calorie Bike
25 Abmat Sit-ups
Rest 90s.

20:00 Cap

L3: (115, 75)
L2: (95, 65)
L1: (Bent-Over Rows in Place of HPC w. a lightweight)
*Alternate Options:
Bike = Replace with 15 Calories on the Rower or 300m Run

Extra Credit

D: DB Floor Press (3 x 30. Rest 60s.)

https://www.youtube.com/watch?v=cnIMh8-TEWM

– Go light. These should be UB sets. Around the 15th rep it should start to burn.

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

Whiteboard:

Tuesday, September 25, 2018

Male Clients

1

Greg
Barber

6:00 CrossFit Group Clase...

3 x 12 @ 175 lbs

12,12,12

2

Bradley
Farrell

6:00PM CrossFit Group Cla...

1 x 11 @ 175 lbs

11,10,5

3

Stephen
Dees

1:00PM CrossFit Group Cla...

3 x 10 @ 190 lbs

4

Ryan
Fox

6:00 CrossFit Group Clase...

1 x 8 @ 230 lbs

8/6/6

5

Daniel
Scullion

7:00 CrossFit Group Clase...

1 x 9 @ 195 lbs

6

Scott
Stalls

8:45 CrossFit Group Class...

3 x 10 @ 160 lbs

7

Clark
Wilson

6:00 CrossFit Group Clase...

1 x 8 @ 190 lbs

8,7,6

8

Dan
Glauber

7:00 CrossFit Group Clase...

1 x 7 @ 205 lbs

6 5 7

9

Alan
Brook

8:45 CrossFit Group Class...

1 x 7 @ 160 lbs

10

Dominic
Talanca

1:00PM CrossFit Group Cla...

1 x 5 @ 195 lbs

11

Brett
Keeler

1:00PM CrossFit Group Cla...

1 x 6 @ 140 lbs

Lat pull down

12

Christian
Bolz

8:45 CrossFit Group Class...

1 x 3 @ 0 lbs

Bw

12

Kevin
English

5:00PM CrossFit Group Cla...

3 x 7 @ 0 lbs

Wide pro, normal sup, narrow sup

12

Rob
Brink

6:00 CrossFit Group Clase...

1 x 7 @ 0 lbs

12

Sammy
Norman

5:00PM CrossFit Group Cla...

1 x 4 @ 0 lbs

12

Warren
Sherrill

6:00 CrossFit Group Clase...

1 x 12 @ 0 lbs

12, 12, 12

Female Clients

1

Selena
Boyette

6:00 CrossFit Group Clase...

2 x 10 @ 120 lbs

Lat pull

2

Rachel
Rakes

5:00PM CrossFit Group Cla...

1 x 8 @ 146 lbs

4 wide, 4 shldr grip

3

Shelby
Morge

1:00PM CrossFit Group Cla...

1 x 6 @ 149 lbs

6 @ wide pro, 7@ shoulder width sup, 7 narrow sup

4

Amber
Barber

7:00 CrossFit Group Clase...

3 x 7 @ 108 lbs

5

Hannah
Pralle

5:00PM CrossFit Group Cla...

3 x 8 @ 80 lbs

6

Fraleane
Holt

6:00 CrossFit Group Clase...

2 x 6 @ 90 lbs

5X100, 6X90, 6X90

7

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 3 @ 163 lbs

BW- 1 wide probated 2 shoulder width supinated 3 close grip supin...

8

Anna
Zarn

1:00PM CrossFit Group Cla...

1 x 4 @ 110 lbs

Wide grip 6 with narrow grip

9

Courtney
Steele

7:00 CrossFit Group Clase...

3 x 3 @ 145 lbs

Bw- mixed grip

10

Kimberly
Grenier

8:45 CrossFit Group Class...

1 x 2 @ 140 lbs

Lat pull down

11

Monica
Jacobs

8:45 CrossFit Group Class...

3 x 2 @ 130 lbs

12

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 2 @ 110 lbs

13

Christina
Dees

8:45 CrossFit Group Class...

3 x 1 @ 118 lbs

14

Alisa
Groves

8:45 CrossFit Group Class...

1 x 20 @ 0 lbs

purp band

14

Christine
Abbata

5:00PM CrossFit Group Cla...

1 x 0 @ 0 lbs

2 wide, 6 SW, 5 narrow

14

Private

8:45 CrossFit Group Class...

3 x 3 @ 0 lbs