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Components

Close Grip Bench Press

Banded Pull-apart

Metcon

Abs with a plate Switch

Settings

Workout

Oct 19

– Strength: Superset of Tricep/Back work. Build in weight with the close grip bench. Your last set should be relatively difficult. Between sets perform 25 banded pull-aparts. – Metcon: This workout is locally/globally demanding ie. pull-ups will challenge your local musculature and KBS/TGU will challenge your cardio-respiratory system/musculature head to toe. Be smart, and pace yourself at around 75%. There is no time component today so you can focus on quality!

Warm-up

A:

Grab a light KB and complete:
5 TGU on each side
5 Single Arm Russian Swings each
5 Single Arm KB Push press each
5 KB Front Squat on each side
5 American Swings
5 Yoga Push-ups
+
Review Close Grip Bench Press + Pull-ups Scaling

Strength/Skill

B1: Close Grip Bench Press (3 x 8-10. Rest 45s.)

https://www.youtube.com/watch?v=7aW0JEl3s44

– add weight each set building to a moderate/heavy set of 8-10.
– This is 3 "work sets"

B2: Banded Pull-apart (3 x 25. Rest 45s.)

https://www.youtube.com/watch?v=cnWbmqdU0Og&feature=youtu.be

~ Make sure pull-up scaling is good to go.

Metcon

C: Metcon (Weight)

5 Rounds, NOT FOR TIME:
2 Turkish Get-ups after each completed round (1 on each side)
10 Pull-ups
20 KBS (53, 35)

Rx+:(Strict Pull-ups)
L3: (45, 30)
L2: (Band Assisted Pull-ups) (35, 25)
L1: (Ring Rows) (35, 25 Russian Swings)
*Ideally you will use the same weight for TGU for KBS.
20:00 Cap on this Work

Extra Credit

D: Abs with a plate Switch (4 x 20s work/20s rest.)

https://www.youtube.com/watch?v=QII9_YShM-s

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

Whiteboard:

Friday, October 19, 2018

Male Clients

1

Dan
Lee

6:00 CrossFit Group Clase...

3 x 10 @ 175 lbs

2

Ryan
Fox

8:45 CrossFit Group Class...

3 x 10 @ 155 lbs

3

Daniel
Scullion

6:00 CrossFit Group Clase...

3 x 10 @ 145 lbs

4

Clark
Wilson

6:00 CrossFit Group Clase...

3 x 10 @ 135 lbs

4

Scott
Stalls

8:45 CrossFit Group Class...

3 x 10 @ 135 lbs

5

Dominic
Talanca

5:00PM CrossFit Group Cla...

3 x 10 @ 125 lbs

6

Kevin
English

5:00PM CrossFit Group Cla...

3 x 8 @ 135 lbs

6

Kevin
Randel

1:00PM CrossFit Group Cla...

3 x 8 @ 205 lbs

6

TJ
Beatty

6:00 CrossFit Group Clase...

3 x 7 @ 175 lbs

6

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 10 @ 165 lbs

115,135,165

6

Jason
McLeod

6:00 CrossFit Group Clase...

1 x 10 @ 185 lbs

6

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 10 @ 120 lbs

95, 115, 120, 8x125

Female Clients

1

Gretchen
Steed

1:00PM CrossFit Group Cla...

3 x 10 @ 100 lbs

1

Meg
Gemelli

1:00PM CrossFit Group Cla...

3 x 10 @ 100 lbs

2

Kimberly
Grenier

6:00 CrossFit Group Clase...

3 x 10 @ 85 lbs

Built up to 85

2

Selena
Boyette

6:00 CrossFit Group Clase...

3 x 10 @ 85 lbs

3

Amanda
Wickman

1:00PM CrossFit Group Cla...

3 x 10 @ 70 lbs

3@75

3

Debbie
Bolz

1:00PM CrossFit Group Cla...

3 x 10 @ 70 lbs

4

Alisa
Groves

8:45 CrossFit Group Class...

3 x 10 @ 65 lbs

4

Monica
Jacobs

8:45 CrossFit Group Class...

3 x 10 @ 65 lbs

5

Christine
Cadwallader

8:45 CrossFit Group Class...

3 x 10 @ 25 lbs

Dumbbell press on floor

6

Emma
English

5:00PM CrossFit Group Cla...

5 x 5 @ 45 lbs

6

Jade
Knutson Day

6:00 CrossFit Group Clase...

3 x 9 @ 85 lbs

With the neutral grip bar

6

Amanda
Michael

5:00PM CrossFit Group Cla...

3 x 8 @ 85 lbs

6

Jennifer
Sullivan

8:45 CrossFit Group Class...

3 x 8 @ 70 lbs

6

Rosemarie
Groner

8:45 CrossFit Group Class...

3 x 8 @ 55 lbs

6

Fraleane
Holt

6:00 CrossFit Group Clase...

1 x 10 @ 70 lbs

35, 55, 65, 70

6

Jamie
Troche

6:00 CrossFit Group Clase...

1 x 10 @ 70 lbs

35,55,65,70

6

Shelby
Morge

5:00PM CrossFit Group Cla...

1 x 10 @ 90 lbs

35,55,75,85,90

6

Courtney
Steele

5:00PM CrossFit Group Cla...

1 x 8 @ 105 lbs

75, 85, 95, 105