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Components

Metcon

Back Squat

Settings

Workout

Like A Cowboy

Warm-up

2:00 Bike or Row

then...

3 Rounds:
5 Russian Baby Makers
10 Cossack Squats
5 Pushup to Downward Dog
10 Lunge W/Twist

Metcon

Metcon (5 Rounds for reps)

Complete 5 Sets for Max Reps:
In a :90 second window:
10 Thrusters (115/80)
Max Wall Walks
-rest :45 seconds-

TARGET SCORE
Score is number of wall walks each set

Target Reps each set: 3+

STIMULUS and GOALS
How to Pace: CHALLENGE! We want the thrusters unbroken or close to it each round and wall walks to move steady with short breaks between.

How it should Feel: The thrusters will add up and the wall walks will make the shoulders blow up every round! Shake out quickly and get back to it!

Weightlifting

Back Squat (TEMPO (3:0:2:0) (3 x 8))

Back Squat

Here is the tempo...
(3 second descent, NO pause in bottom, 2 second ascent, NO pause at top)

*Do not take any pause at the top, you should extend your hips and knees and immediately go into your next squat.
**This should not exceed 50% of 1RM Back Squat
***Trend towards going too light and actually holding the tempo over going too heavy.

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

Whiteboard:

Monday, July 25, 2022

Male Clients

1

Michael
Loring

CrossFit: 5:15 PM

30 Total Reps

2

Brad
Robert

CrossFit: 6:15 AM

15 Total Reps

2

Luke
Lister

CrossFit: 5:15 AM

15 Total Reps

3

PJ
Kearn

CrossFit: 6:15 PM

14 Total Reps

UB Thrusters

4

Justin
Ferrell

CrossFit: 5:15 AM

11 Total Reps

5

Allan
Jackson

CrossFit: 5:15 AM

8 Total Reps

6

Jerry
Sipe

CrossFit: 6:15 AM

6 Total Reps

7

Joshua
Meyer

CrossFit: 6:15 AM

20 Total Reps

95#, Wall slides/humps, not sure what to call them

8

Chuck
Lambertz

CrossFit: 6:15 AM

17 Total Reps

115#/wall crawls...

9

Jay
Lowell

CrossFit: 5:15 PM

4 Total Reps

Female Clients

1

Kayla
Garst

CrossFit: 6:15 PM

21 Total Reps

85# ub thrusters

2

Monteene
Carter

Remote Athlete

13 Total Reps

3

Candace
Lister

CrossFit: 5:15 AM

11 Total Reps

unbroken

4

Mallory
Robert

CrossFit: 5:15 PM

6 Total Reps

5

Megan
Katt

CrossFit: 5:15 AM

3 Total Reps

got my wall walk!!!!

6

Laura
Krier

CrossFit: 8:15 AM

28 Total Reps

#65lb th

7

Gina
Metzler

CrossFit: 8:15 AM

23 Total Reps

35 lb thrusters

8

Jolene
Pfeil

CrossFit: 5:15 PM

20 Total Reps

65#, mod ww

9

Anna
Jackson

CrossFit: 5:15 AM

18 Total Reps

45# first two rounds, 40# last three rounds

10

Sharon
Klima

CrossFit: 5:15 AM

16 Total Reps

#45 1-3, #35 4-5, didn’t walk hands back 😫🤷🏻‍♀️

11

Amber
Lambertz

CrossFit: 5:15 PM

15 Total Reps

85#, wall whatevers

12

Leah
Loring

CrossFit: 5:15 PM

12 Total Reps

65lbs, not quite rx ww

13

Kacey
Roe

CrossFit: 5:15 AM

10 Total Reps

65 first round, 55 rest, wall walkish