•20 DIAGONAL BANDED PULL APARTS (10 EACH DIRECTION)
•15 BANDED FACE PULLS
•15 BANDED PROTRACT/RETRACT FACING AWAY FROM BAND ANCHOR
•15 BANDED PROTRACT/RETRACT FACING TOWARD THE BAND ANCHOR
•10 STRICT BARBELL UPRIGHT ROWS
•10 EMPTY BARBELL SHOULDER PRESS
•10 EMPTY BARBELL CURLS (YES CURLS)
•15 EMPTY BARBELL BENT OVER ROWS
5 x 5 Shoulder Press
*Work up to a heavy set of 5
*Super Set with 15-30 Seconds Underhand Chin over Bar Hold/20-30 Seconds Ring to Rib Hold
or
*Strict Pull-up x max rep
or
*Strict Weighted Pull-up x 5
1/27/2023 - CrossFit - Metcon
10 ROUNDS (ALT FULL ROUNDS)
•6 SAND BAG OVER SHOULDER (100/70) (RX+ 150/100)
•8 DOUBLE DB HANG TO OH (50/35)
•10 ALT WALKING LUNGES (50/35)
1/27/2023 - RSCF Comp - Weightlifting
•SHOULDER PRESS 4X5
•PUSH PRESS 4X5
•PUSH JERK 3X3
*WORK UP TO A HEAVY ON EACH
*NO BLOCKS ON THE PUSH JERKS
•INCLINE DB BENCH PRESS 4X12
•STANDING UNILATERAL CABLE LATERAL RAISE 4X10
*HOLD ONTO CABLE UPRIGHT WITH NON WORKING HAND
*KEEP ELBOW SLIGHTLY BENT HERE
•400 M FILLY HOLD/WALK (ONE KB OVERHEAD AND ONE IN THE FRONT RACK)
*SWITCH AT 50 METERS EACH TIME
*MAKE SURE YOU USE KETTLEBELLS THIS WEEK
5 ROUNDS
•10 PARALLETTE PASS THROUGHS
•8 PLYO PUSH UPS (START WIDE, PERFORM 1 PLYO PUSH UP AND LAND BETWEEN THE PLATES. PERFORM 1 CLOSE GRIP PUSH UP AND POP BACK TO THE TOP OF THE PLATES. THAT IS 1 REP
•25 SECOND PARALLETTE L-SIT
SESSION #2
3 ROUNDS FOR TIME
•25 FOOT WALKING LUNGE WITH PAIR OF KB IN SUITCASE HOLD (70)
•12 KB DEADLIFTS (70)
•25 FOOT WALKING LUNGE WITH KBs
•12 DOUBLE RUSSIAN KBS WITH PAIR OF 70s
*ON THE RUSSIAN KETTLEBELL SWINGS KEEP THUMBS UP DURING MOVEMENT AND JUST GET THE BELLS TO THE HEIGHT OF THE BELLYBUTTON OR SLIGHTLY HIGHER
---REST 8 MINUTES---
5 ROUNDS FOR TIME
•50 FT SANDBAG CARRY (250)
•5 SAND BAG OVER YOLK CROSSMEMBER SET AT MID CHEST HEIGHT
•10 OVER/UNDERS (30)
*SET A PAIR OF BOXES FAR ENOUGH APART FOR YOU TO CRAWL BETWEEN THEM AND ANCHOR A PVC PIPE TO THE TOP OF THE BOXES
*SHOOT UNDER THE BAR HOWEVER YOU WANT THEN JUMP OVER THE PVC PIPE
---REST 8 MINUTES--
FOR TIME
• .25 TREAD RUN
• 30 BAR MU
• .25 TREAD RUN
**GOAL ON THE BAR MU IS TWO TAKE NO MORE THAN 2 BREAK 12/10/8 IS IDEAL IF TWO BREAKS ARE NEEDED
**NO MORE THAN 20 SECONDS TRANSITION FROM TREAD TO 1ST BAR MU REP
Comments
Evan Venable 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 12:41
Javier Ramirez 1 month, 4 weeks ago / Reply
Shoulder Press: 75 lbs
Kelsey Roberts 1 month, 4 weeks ago / Reply
Shoulder Press: 70 lbs
Ashley Boyce 1 month, 4 weeks ago / Reply
Shoulder Press: 100 lbs
Gabi Alford 1 month, 4 weeks ago / Reply
Shoulder Press: 70 lbs
Brant Faircloth 1 month, 4 weeks ago / Reply
Shoulder Press: 115 lbs
Cody Veteo 1 month, 4 weeks ago / Reply
Shoulder Press: 85 lbs
Robb Campbell 1 month, 4 weeks ago / Reply
Shoulder Press: 115 lbs
Austin Henrikson 1 month, 4 weeks ago / Reply
Shoulder Press: 135 lbs
Nathan Lord 1 month, 4 weeks ago / Reply
Shoulder Press: 105 lbs
Notes: 3@115
Kerri Lee 1 month, 4 weeks ago / Reply
Shoulder Press: 110 lbs
Evan Venable 1 month, 4 weeks ago / Reply
Shoulder Press: 115 lbs
Julie Schneider 1 month, 4 weeks ago / Reply
Shoulder Press: 85 lbs
Charde Carter 1 month, 4 weeks ago / Reply
Shoulder Press: 85 lbs
Kara Pitre 1 month, 4 weeks ago / Reply
Shoulder Press: 85 lbs
Austin Henrikson 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 12:34
Notes: JUSTIN K
Kerri Lee 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 11:13
Notes: AUSTIN R
Nicole Pascale 1 month, 4 weeks ago / Reply
Shoulder Press: 82.5 lbs
Nicole Pascale 1 month, 4 weeks ago / Reply
Shoulder Press: 82.5 lbs
Gil Camareno 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 18:30
Notes: DROP IN
Scott Johnson 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 19:23
Todd Sumrall 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 19:23
Notes: SCOTT
irina shport 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 15:44
Notes: NICOLE
Nicole Pascale 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 15:44
Notes: irina
Kaci McCarstle 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 10:54
Kaci McCarstle 1 month, 4 weeks ago / Reply
Shoulder Press: 90 lbs
Melissa Weinsz 1 month, 4 weeks ago / Reply
Shoulder Press: 90 lbs
Melissa Weinsz 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 10:54
Notes: kaci
maria freeman 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 13:22
maria freeman 1 month, 4 weeks ago / Reply
Shoulder Press: 65 lbs
Karla Campesi 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 13:22
Karla Campesi 1 month, 4 weeks ago / Reply
Shoulder Press: 55 lbs
Tyler turner 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 13:05
Tyler turner 1 month, 4 weeks ago / Reply
Shoulder Press: 95 lbs
Sean Pfifer 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 14:19
Sean Pfifer 1 month, 4 weeks ago / Reply
Shoulder Press: 145 lbs
Drew Lyons 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 14:34
Drew Lyons 1 month, 4 weeks ago / Reply
Shoulder Press: 115 lbs
Robby Crochet 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 14:19
Robby Crochet 1 month, 4 weeks ago / Reply
Shoulder Press: 125 lbs
Benjamin Bradford 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 14:34
Benjamin Bradford 1 month, 4 weeks ago / Reply
Shoulder Press: 115 lbs
Charley Chehardy 1 month, 4 weeks ago / Reply
Shoulder Press: 115 lbs
Charlie Mayeux 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 13:32
Kenny Landeche 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 13:32
Chase Justilien 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 16:40
Jonathan Arnold 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 16:40
Jonathan Arnold 1 month, 4 weeks ago / Reply
Shoulder Press: 155 lbs
Kaiti Hoover 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 15:42
Charley Chehardy 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 15:42
Kaiti Hoover 1 month, 4 weeks ago / Reply
Shoulder Press: 75 lbs
Trisha Ourso 1 month, 4 weeks ago / Reply
Shoulder Press: 55 lbs
Notes: 2x at 60
Cat Jacquet 1 month, 4 weeks ago / Reply
Shoulder Press: 70 lbs
Notes: 2x at 72
Charlie Mayeux 1 month, 4 weeks ago / Reply
Shoulder Press: 130 lbs
Kenny Landeche 1 month, 4 weeks ago / Reply
Shoulder Press: 145 lbs
Colin Finnegan 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 14:00
Colin Finnegan 1 month, 4 weeks ago / Reply
Shoulder Press: 145 lbs
Chris Decuir 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 14:00
Jack Gonsoulin 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 14:00
Jack Gonsoulin 1 month, 4 weeks ago / Reply
Shoulder Press: 145 lbs
Rhone Meche 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 15:02
Cesar Menk 1 month, 4 weeks ago / Reply
Shoulder Press: 85 lbs
Rhone Meche 1 month, 4 weeks ago / Reply
Shoulder Press: 105 lbs
Chris Decuir 1 month, 4 weeks ago / Reply
Shoulder Press: 135 lbs
Ben Haines 1 month, 4 weeks ago / Reply
Shoulder Press: 115 lbs
Ben Haines 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 12:48
Vincent Shaw 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 12:41
Tony Ippolito 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 14:31
Courtney Debetaz 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 14:31
Mary Green 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 12:50
Audra Jones 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 12:50
Alice Brown 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 13:13
Vicki Malone 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 12:23
Charli Chavez 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 13:13
Artie Fillastre 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 12:41
Amy Pinero 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 12:23
Amy Pinero 1 month, 4 weeks ago / Reply
Shoulder Press: 50 lbs
Vicki Malone 1 month, 4 weeks ago / Reply
Shoulder Press: 55 lbs
Charli Chavez 1 month, 4 weeks ago / Reply
Shoulder Press: 25 lbs
Mary Green 1 month, 4 weeks ago / Reply
Shoulder Press: 75 lbs
Audra Jones 1 month, 4 weeks ago / Reply
Shoulder Press: 75 lbs
Artie Fillastre 1 month, 4 weeks ago / Reply
Shoulder Press: 85 lbs
Alice Brown 1 month, 4 weeks ago / Reply
Shoulder Press: 62.5 lbs
Vincent Shaw 1 month, 4 weeks ago / Reply
Shoulder Press: 115 lbs
Tony Ippolito 1 month, 4 weeks ago / Reply
Shoulder Press: 115 lbs
Courtney Debetaz 1 month, 4 weeks ago / Reply
Shoulder Press: 115 lbs
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Evan Venable 1 month, 4 weeks ago / Reply
1/27/2023 - CrossFit - Metcon: 12:41
Notes: 2 rounds RX, all downhill from there.