Public Whiteboard

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Components

Back Rack Lunge

DB Lunges

Metcon

Settings

Workout

50ft Walking Lunge

Warm-up

3 Rounds:
50ft Banded Lateral Steps /side
5/5 Reverse Lunge to kneeling press (light KB or db)
8 Toes 2 Rings / K2E

Barbell / DB Lunge Review (lanes, lunge expectations)

Strength

20 Minutes to build to your heaviest 50ft.
(Your choice of Barbell or DB Lunges)

Back Rack Lunge (50 ft Walking Lunge)

Back Rack Lunge

DB Lunges (50 ft Walking Lunge)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Rx:
Back Squats (135/95, from rack)
Ring Rows (elevate with box for difficulty)

Rx+:
Back Squats (155/105, from floor)
Strict Ring Pull-ups

Accessory Work

2:00 Foam Roll Quads
1:00 Foam Roll T-Spine
1:00 Doorway Pec Stretch (per side)
1:00 Pigeon Stretch (per side)

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

Whiteboard:

Tuesday, January 21, 2020

Male Clients

1

Nate
Cobb

12pm CrossFit

1 x 17 @ 205 lbs

50 foot

2

Jake
White

6am CrossFit

1 x 14 @ 195 lbs

2

Brian
Kalmenson

6am CrossFit

1 x 1 @ 195 lbs

3

Kevin
Gelfand

12pm CrossFit

1 x 17 @ 155 lbs

3

Chris
Christian

6am CrossFit

1 x 15 @ 155 lbs

4

Eric
Otero

5pm CrossFit

1 x 15 @ 145 lbs

5

Aldair
Rodriguez

12pm CrossFit

4 x 1 @ 135 lbs

5

Fabricio
🦍

12pm CrossFit

1 x 16 @ 135 lbs

5

Jaimeson
Pollen

5pm CrossFit

1 x 1 @ 135 lbs

6

Ashish
Grover

12pm CrossFit

1 x 17 @ 100 lbs

7

John
King

12pm CrossFit

1 x 16 @ 95 lbs

50ft

8

Brett
McQuillen

7pm CrossFit

5 x 1 @ 53 lbs

53KB 50 ft lunge

9

Papi
Aka Teddy

4pm CrossFit

1 x 1 @ 1 lbs

Female Clients

1

Claudia
Chaloner

12pm CrossFit

1 x 22 @ 165 lbs

50 ft = 22 steps

2

Ruth
Rittermann

6am CrossFit

1 x 16 @ 155 lbs

3

Kim
McGrath

4pm CrossFit

1 x 19 @ 125 lbs

from floor

3

Michelle
Robidas

6am CrossFit

1 x 16 @ 125 lbs

16 steps along rig

4

Melissa
Gomez

7pm CrossFit

1 x 1 @ 80 lbs

40 lbs DB

5

Becca
Chang

6pm CrossFit

1 x 1 @ 0 lbs

5

Esmeralda
Bernal

6pm CrossFit

1 x 1 @ 0 lbs