WORKOUT

PROJECT

By: Mr. Truett

First source: Workout was:
• Warm Up – For Completion

Misfit
10 Minute Steady Row
then
Floss Elbows and Calves

Athletics
• 2. Lift – For Weight
Back Squat
4×5 @75%
• 3. Metcon – For Time
21-15-9
Hang Clean and Jerk 135/95lbs
Toes to Bar
Lateral Bar Burpees

• The intent I saw in this workout was to get a good warmup

and blood flowing into the strength part of the workout
which was back squats. Back squats are sets intended to
build strength in legs and trunk. The conditioning piece is
intended to challenge barbell cycling and gymnastics at a
high heart rate as well as deliver a high heart rate. This
would lead to strength and fat loss adaptations in some
individuals.
Second source: • The intended purpose on this workout it to build lower body
and upper body strength within the first two exercises. The
Comp Train barbell bench press at a tempo is used for building strength
Deadlift throughout the movement but also strengthening ligaments
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts and tendons which helps with reducing injury in the long
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
term. The conditioning piece seems to be a bench mark
Set #4 - 1 Deadlift workout which means it is measurable in the future to track
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift progress. Here they are testing many different movements
Week 3, with the aim being to increase slightly on all lifts. Final week
before advancing to a different rep scheme.
under fatigue and this will drive the heart rate up but make it
Tempo Barbell Bench Press necessary to maintain a strong midline while moving
4 Sets of 6 Reps
Building to a "heavy" set. throughout this workout. Adaptations you can see are leg
Tempo is a 5 second lowering phase, and a one second pause with
chest contact.
lower back and aerobic endurance as well as overall strength
Conditioning improve.
"Doorbell"
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict HSPU
15 DB Deadlifts (50's/35's)
15 DB Front Squats (50's/35's)
Third Source: Workout :

Crossfit
25 minute AMRAP (Tuneup Pace)
50 reps battle rope
Manitowoc Jog 400m
15 pushups
30/24 Calorie Bike
Scoring: Rounds + Reps

This Workout is a light conditioning piece meant to be at a

lower heart rate, it says “tune up” because the
programmers intended purpose is to have the athletes
move around at an easy pace to get blood moving around
the body creating a recovery response without taxing the
individual to much.
My workout:
• Warmup 10 minutes to work through
2:00 Bike/Jog/ Row
10 pushups any style
10 good morning w/ band
The intended purpose of this workout 50 line hops
is to get a warmup with an elevated +
heart rate and work through
Strength
movements that will get the whole
body ready for exercise. The strength is Every 2 minutes x 10
very basic and safe for all levels of 5 goblet squats with kettle bells
fitness to do. It is intended to focus on Into 10 jumping air squats
a mixture of strength and
+
explosiveness. The conditioning piece
is to build an aerobic base and to keep Conditioning
moving through the workout without 15 minutes @ 75% effort
stopping. The cool down is to 500m row
gradually lower the heart rate from the 1k bike
exercise done and to rollout and
400m run
stretch any tight areas to keep
individuals free of injury. +
15 Min cool down
Rest walk
Rollout quads and lower back
Stretch calf's and traps
 Works cited
“CompTrain Individuals - Daily Programming.” CompTrain,
comptrain.co/free-programming/.

“CrossFit Manitowoc.” CrossFit Manitowoc,

www.crossfitmanitowoc.com/.

“MFT #1695 | Crossfit Programming.” Misfit Athletics |

Programming for Competitive Athletes, 17 Apr. 2019,
misfitathletics.com/blog/mft-1695/.