Cillian O'Shea

Hometown:
Unknown
Gym:
CrossFit Athlone
Gender:
Male
Age:
--
Height:
--
Weight:
--

September 25, 2013

Performed at: CrossFit Athlone
Workout Name: Strength
Description: Strength: Intermediate
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps

Strength Beginners: Back Squat 3-3-3-3-3-3 reps (adding 5lbs every workout)



Conditioning
For Max Reps:
Int= 3 minutes/ Beg=90seconds Back Squat
(Men Int=1/2 BW -Beg=1/4 BW; Women Int=1/2 BW, Beg=1/4 BW)
Rest Int=60 sec - Beg=90 sec then perform
Int= 3 Minutes/ Beg=90 sec of Ring/Bar Rows
Rest Int=60 -Beg 90seconds
3 Minutes/90 seconds of Burpees
Results: 64 reps
Performed as RX
Warmup: 800 meter run(ankle-ham &upper back mobility)
Skills: Pick 2 movements you suck at and perform 4 minutes on each.
Cooldown: Mobility
Athlete's Notes: 90 second A.Squat 31
90 second Ring Pull 13
90 second Burpees 20

Strength.
Back Squat. 40-50-60-70-80-90kg.
Started low. Got someone to spot me at 90kg. If I was to do this again I'd start at 60.

Skills.
Pullups - 3 sets of four.
First set I completed with just a blue band. I did not need the box.Full extension.
Next two sets I needed the box to kick myself out of the bottom position.

95% Handstand Pushups.
3 sets of 5. Toes only on the box. Tough enough. WIll work to bring it to sets of 10

1 similar workout

Date Name WorkoutDescription Results
09/25/2013 Strength Strength: Intermediate
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps

Strength Beginners: Back Squat 3-3-3-3-3-3 reps (adding 5lbs every workout)



Conditioning
For Max Reps:
Int= 3 minutes/ Beg=90seconds Back Squat
(Men Int=1/2 BW -Beg=1/4 BW; Women Int=1/2 BW, Beg=1/4 BW)
Rest Int=60 sec - Beg=90 sec then perform
Int= 3 Minutes/ Beg=90 sec of Ring/Bar Rows
Rest Int=60 -Beg 90seconds
3 Minutes/90 seconds of Burpees		 64 reps
Performed as RX