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Components

Glute-Ham Raises

Russian KettleBell Swings

Metcon

Settings

Workout

Hip Hinge

Warm-up

2 Rounds:
200m Run
5 Inchworms
10 Cossack Squats
10 Walking to Touches

2 Rounds:
10 GHD Hip Ext
10 Scap Pullups
10 PVC Passes
20 Ext Rot low (per side)

Accessory Work

Glute-Ham Raises (4 x 5-8 Reps )

Every :90 seconds for 4 sets

Russian KettleBell Swings (10 Sets: (:20 on :40 off) )

We are looking for you to spend time warming up the RKBS in order to figure out a weight you can swing for all 10 Rounds Unbroken with PERFECT form.

Metcon

Metcon (AMRAP - Reps)

4 Rounds
2 minutes of:
150m Shuttle Sprint (25-25-50-50)
AMRAP Shoulder-to-overhead (95/65)
2-minute Rest

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

Whiteboard:

Wednesday, January 30, 2019

Male Clients

1

Papi
Aka Teddy

4pm CrossFit

1 x 5 @ 0 lbs

2

Adam
Gelfand

12pm CrossFit

4 x 8 @ 0 lbs

2

Steven
Bui

7pm CrossFit

4 x 8 @ 0 lbs

1, 2, 3, 4 zghdrs

2

TOM
Hill

12pm CrossFit

4 x 8 @ 0 lbs

2

Jason
Jarrells

5pm CrossFit

4 x 7 @ 0 lbs

full ghr, with some z ghr towards the end

2

Robby
Tabellija

12pm CrossFit

4 x 6 @ 0 lbs

2

Brian
Kent

5pm CrossFit

4 x 5 @ 0 lbs

Normal GHRs

2

Private

5pm CrossFit

4 x 5 @ 0 lbs

2

Bill
Curci

4pm CrossFit

1 x 8 @ 0 lbs

1 z; 7 GHD

2

Chad
Baker

12pm CrossFit

1 x 8 @ 0 lbs

Body weight

2

Fabricio
🦍

12pm CrossFit

1 x 8 @ 0 lbs

thin band on last 2 sets

2

Lenny
T

5pm CrossFit

1 x 8 @ 0 lbs

5 reps all the way up 3 reps GHR

2

Michael
SYLLIAASEN

6pm CrossFit

1 x 8 @ 0 lbs

2

Eric
Macpherson

8am CrossFit

1 x 6 @ 0 lbs

half raise

2

Jet
Javelet

4pm CrossFit

1 x 6 @ 0 lbs

2

Ryan
Figuerado

5pm CrossFit

1 x 6 @ 0 lbs

full

2

Thien
Nguyen

5pm CrossFit

1 x 6 @ 0 lbs

z

2

Tyler
Eickmann

5pm CrossFit

1 x 6 @ 0 lbs

6 strict GHRs need to keep hip extended

2

Jake
White

6am CrossFit

1 x 5 @ 0 lbs

Needed assistance from the band. Back started hurting. Definitely...

2

Jeff
Whiteley

4pm CrossFit

1 x 5 @ 0 lbs

1 z 7GHR

2

Nathan
Thompson

6am CrossFit

1 x 5 @ 0 lbs

2

Salvador
Urena

7pm CrossFit

1 x 5 @ 0 lbs

3 zghr

2

Ulrick
Matsunaga

6am CrossFit

1 x 5 @ 0 lbs

5 reps - bodyweight - all four rounds

2

Ron
Kao

12pm CrossFit

1 x 4 @ 0 lbs

Female Clients

1

Claudia
Chaloner

8am CrossFit

4 x 10 @ 0 lbs

1

Corinne
Ingham

4pm CrossFit

4 x 8 @ 0 lbs

strict

1

Heather
Dunn

5pm CrossFit

4 x 8 @ 0 lbs

Full GHRs

1

Jaclyn
Morbitzer

12pm CrossFit

4 x 8 @ 0 lbs

tiny orange band

1

Janis
Green

7am CrossFit

4 x 8 @ 0 lbs

1

Laura
Ringgold

4pm CrossFit

4 x 8 @ 0 lbs

Strict, hands in front x3, at head x1

1

Maria
Mercado

6pm CrossFit

4 x 8 @ 0 lbs

Full GHR

1

Patricia
Brown

7pm CrossFit

4 x 8 @ 0 lbs

1

Steph
Jarosz

12pm CrossFit

4 x 8 @ 0 lbs

full

1

Nicole
Schneider

6pm CrossFit

4 x 7 @ 0 lbs

ZHR

1

Lisa
Gift

5pm CrossFit

4 x 6 @ 0 lbs

6-7z, 1-2 half

1

Becca
Chang

6pm CrossFit

4 x 5 @ 0 lbs

Z GHR

1

Emily
Gruber

12pm CrossFit

4 x 5 @ 0 lbs

1

Karli-Mae
Ochoa

7am CrossFit

4 x 5 @ 0 lbs

Rx

1

Kym
Janke

4pm CrossFit

4 x 5 @ 0 lbs

z ups

1

Lenae
Parzanese

12pm CrossFit

4 x 5 @ 0 lbs

1

Rachael
Storm

4pm CrossFit

4 x 5 @ 0 lbs

Full GHD

1

Genesis
Dejesus

6pm CrossFit

1 x 23 @ 0 lbs

1

Gracie
Laciste

4pm CrossFit

1 x 8 @ 0 lbs

Strict hands behind head

1

Kait
Pollen

6pm CrossFit

1 x 8 @ 0 lbs

zhr

1

Beth
Gray

5pm CrossFit

1 x 6 @ 0 lbs

Z for each round but descending 6-5-4-3 (finished with regular GH...

1

Camille
Chamberlen

7am CrossFit

1 x 6 @ 0 lbs

movement 2

1

kasey
stark

4pm CrossFit

1 x 5 @ 0 lbs

strict ghd

1

Vienna
Kaiser

8am CrossFit

1 x 5 @ 0 lbs

band black