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Components

Romanian Deadlift

Front Squat

Ab mat sit-ups

Row

90 Second Rest

Metcon

Settings

Workout

Thursday, 12/23/21

GIANT SET

(30min)
HEAVY

A-1: Romanian Deadlift (3x12@155/105)

Use clean-grip on Barbell
Start by standing tall.
Keep a slight bend in your knees
Hinge at the hips and lower the bar while pushing your hamstrings back.
Maintain good posture as the bar moves down towards the ground.
You should feel tension in your hamstrings.
Return to the top position (standing) and repeat.
Only go as low as flexibility allows while maintaining good posture with your back.

https://youtu.be/DWSu21Dsykg

A-2: Front Squat (85%x(4+) / 80%x(5+) / 75%x(7+))

Front Squat

A-3: Ab mat sit-ups (3x40)

A-4: Row (3x15/12cal row)

A-5: 90 Second Rest (3x90sec rest)

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
5 Deadlift 185/125
3 Pull up

RX+
AMRAP 12
5 Deadlift 315/205
3 BMU

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

Whiteboard:

Thursday, December 23, 2021

Male Clients

1

Brian
Bunk

CrossFit: 8:00 AM

1 x 12 @ 155 lbs

1

Sung
Hong

CrossFit 4:15PM

1 x 12 @ 155 lbs

2

Jason
Sullivan

CrossFit 5:15PM

1 x 12 @ 115 lbs

Female Clients

1

Betty
Fowler

CrossFit:: 6:00AM

3 x 12 @ 105 lbs

1

Kelsey
Glatt

CrossFit: 9:00 AM

3 x 12 @ 105 lbs

1

Alana
Witulski

CrossFit 4:15PM

1 x 12 @ 105 lbs

1

Private

CrossFit: 8:00 AM

1 x 12 @ 105 lbs

1

Emily
Hayes

CrossFit:: 6:00AM

1 x 12 @ 105 lbs

1

Lucy
Streich

CrossFit: 8:00 AM

1 x 12 @ 105 lbs

1

Private

CrossFit: 8:00 AM

1 x 12 @ 105 lbs