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| Weightlifting: WEIGHTLIFTING 6/19/19 | Benchmark,Metcon: THE BASELINE 6/19/19 | Warm Up: WARM UP 6/19/19 | |
THE BASELINE 6/19/19
Benchmark,Metcon: Time-Rx3+ 
''THE BASELINE''
500 m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
*Large classes start second heat 3 minutes after first heat.
GOAL: Finish under 5 mins CAP off at 10 mins
Purple Rx+: Sub 40 Thrusters w barbell 30 TTB 20 Ring Dips 10 CTB Pull Ups Strict.
Blue Rx: Men Strict pull up Women kip pull up (NO BUTTERFLY) allowed
Orange Rx2: Sub Ring Rows and Incline Push Up
Yellow Rx3: Sub air squat to box, crunches
White MODWOD: See coach for personalized mods!
Programmed: Wed,Jun 19,2019 Wed,Aug 15,2018 Wed,May 16,2018 Tue,Aug 2,2016 Tue,Nov 24,2015 | 1st | 5:08  | MANAGER Today! | | 2nd | 5:12 | Kirklin Today! | | 3rd | 5:32 2 | Laura E Today! | | 1st | 4:03 | Eric F Today! | | 2nd | 4:19 | Ryan P Today! | | 3rd | 4:37 | Derek N Today! |
| 1st | 8:59 + | Julia Tue,Nov 24,2015 | | 2nd | 9:00 + | Janelle Tue,Nov 24,2015 | | 3rd | 4:30 | Taeja Wed,May 16,2018 | | 1st | 5:27 + | Clint Wed,May 16,2018 | | 2nd | 6:56 + | Charles Tue,Nov 24,2015 | | 3rd | 7:24 + | David P Tue,Nov 24,2015
Michael M Tue,Nov 24,2015 |
| MANAGER | 5:08 Rx | 7th | | David S | 5:08 Rx | 29th | | Kirklin | 5:12 Rx | 8th | | Heikoti | 6:00 Rx2 | jumping pull ups | | Cammon | 6:14 Rx | 41st | | Katheryn | 5:34 Rx2 | 23rd | | Vince | 4:45 Rx | 18th | | Eric F | 4:03 Rx | | | Brian S | 5:32 Rx2 | | | Saul | 7:35 Rx2 | 61st | | Boots | 4:55 Rx | 23rd | | Ryan P | 4:19 Rx | 9th | | Tyler S | 4:47 Rx | 20th | | Laura E | 5:32 Rx2 | 22nd | | Bill | 5:46 Rx2 | 54th Juming Pull ups | | Derek N | 4:37 Rx | 14th | | angel | 6:51 Rx2 | 60th Jumping Pull Up | | | Results Posted: 17 | | Vianey | 8:30am...3 2 1 GO! | | Eric M | 8:30am...4:46 Rx (PR) |
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WARM UP 6/19/19
Warm Up: Check In
FOAM ROLL- Calves, Lats, Traps, Quads
GROUP WARM UP
(athletes can start on row or air squats if class size is large)
Row-250 m
Air Squat-25 reps (mix feet)
Push Up (incline if needed)-10 reps
Scap Pull-10 reps+3 strict Pull Ups OR 10 ring rows
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Hip Rotations-25 reps R/L
Spiderman to Hammy Stretch-30 secs R/L
Push Up Plank-30 secs
Side Plank-20 secs R/L
Praying Pose to Hammy Stretch-30 secs each position
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Pause Back Squat (3 count)-6 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-2 mins R/L
Puppy Dog-1 min
Reverse Shoulders-1 min
| Vianey | 8:30am...3 2 1 GO! | | Eric M | 8:30am...3 2 1 GO! |
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