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Components

Back Rack Lunge

400m Lunge

Settings

Workout

Butt Stuff

Warm-up

800m Run
Walking Lunge ---> and
Walking Toe Touches <---
3 Rounds of:
10 GHD Hip Extensions
10 Wipers
10 Scorpions
1 Round of:
10 Good Mornings (45/35)
10 Back Rack Lunges (45/35)

Back Rack Lunge (2 EMOM x 10)

Back Rack Lunge

1 rep per leg, starting with your weaker leg every set. Increase weight throughout and don't forget to drive vertically!

400m Lunge (Time)

An old school classic and a forgotten benchmark metcon. This is to be done as 50m down and 50m back for four rounds.
13 minute timecap. If timecapped, score it as 13 minutes, and in the comments, estimate the distance lunged.
If you have never done this before, this is a burn and you will be sore. It'd be helpful to come prepared and have some protection for your knees touching the floor (knee sleeves work great).

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

Whiteboard:

Monday, April 09, 2018

Male Clients

1

Arturo
Fiero

7pm CrossFit

1 x 2 @ 315 lbs

been a little while. no belt, 325 only one side.

2

Brandon
Wright

5pm CrossFit

1 x 2 @ 280 lbs

3

Adam
Gelfand

12pm CrossFit

1 x 2 @ 275 lbs

285 hit but didnt count due to using other leg

3

Kevin
Kaiser

12pm CrossFit

1 x 2 @ 275 lbs

4

Moyzes
Dias

7pm CrossFit

1 x 2 @ 265 lbs

5

Ilya
Zavalov

12pm CrossFit

1 x 2 @ 255 lbs

5

Olivier
Derei

7pm CrossFit

1 x 2 @ 255 lbs

6

Dan
Chavez

12pm CrossFit

1 x 2 @ 250 lbs

7

Brandon
Thorsten

4pm CrossFit

1 x 2 @ 245 lbs

7

Jin
Bae

4pm CrossFit

1 x 2 @ 245 lbs

7

Tom
Brown

6pm CrossFit

1 x 2 @ 245 lbs

8

Craig
Kreinest

5pm CrossFit

1 x 2 @ 235 lbs

8

Papi
Aka Teddy

4pm CrossFit

1 x 2 @ 235 lbs

8

Scott
Wasowski

5pm CrossFit

1 x 2 @ 235 lbs

9

Andrés
Herrera

4pm CrossFit

1 x 2 @ 230 lbs

10

Nate
Cobb

8am CrossFit

1 x 2 @ 226 lbs

11

Christopher
Bianchi

4pm CrossFit

1 x 2 @ 225 lbs

11

Ryan
McBride

4pm CrossFit

1 x 2 @ 225 lbs

11

Tyler
Eickmann

5pm CrossFit

1 x 2 @ 225 lbs

last reps looked ugly lost the plates going back to the rack

12

Ryan
Goderre

5pm CrossFit

1 x 2 @ 220 lbs

13

Fernando
Flores

7pm CrossFit

1 x 2 @ 215 lbs

13

Private

6pm CrossFit

1 x 2 @ 215 lbs

13

Ulrick
Matsunaga

5pm CrossFit

1 x 2 @ 215 lbs

14

Ken
Nelson

4pm CrossFit

1 x 2 @ 205 lbs

14

Robert
Christie

7am CrossFit

1 x 2 @ 205 lbs

15

Sean
Reynolds

7pm CrossFit

1 x 2 @ 200 lbs

16

Brad
Damon

6am CrossFit

1 x 2 @ 185 lbs

17

Bill
Curci

6pm CrossFit

2 x 2 @ 170 lbs

18

Ryan
Reynolds

7pm CrossFit

1 x 2 @ 155 lbs

19

Avi
Raful

6pm CrossFit

10 x 2 @ 115 lbs

19

Mark
Davis

6am CrossFit

1 x 2 @ 115 lbs

Female Clients

1

Claudia
Chaloner

12pm CrossFit

1 x 2 @ 245 lbs

reverse lunge

2

Gracie
Laciste

4pm CrossFit

1 x 2 @ 175 lbs

*pulled rt quad during emom

2

Leigh
Bryant

6am CrossFit

1 x 2 @ 175 lbs

3

Alicia
Dolan

7am CrossFit

1 x 2 @ 170 lbs

Failed 175

3

Kate
Kent

7am CrossFit

1 x 2 @ 170 lbs

4

Lindsey
Hempy

6am CrossFit

4 x 2 @ 165 lbs

4

Karli-Mae
Ochoa

6am CrossFit

1 x 2 @ 165 lbs

15lb PR!

4

Kym
Janke

12pm CrossFit

1 x 2 @ 165 lbs

reverse lunge

4

Private

5pm CrossFit

1 x 2 @ 165 lbs

5

Katrin
Henricksen

6pm CrossFit

1 x 2 @ 160 lbs

5

Shannon
Blyth

6am CrossFit

1 x 2 @ 160 lbs

6

Jen
Carroll

5pm CrossFit

1 x 2 @ 157 lbs

7

Corinne
Ingham

4pm CrossFit

3 x 2 @ 155 lbs

7

Rachael
Storm

4pm CrossFit

3 x 2 @ 155 lbs

7

Taylor
Hempy

6am CrossFit

1 x 2 @ 155 lbs

failed strong leg @ 165

8

Steph
Jarosz

6am CrossFit

1 x 2 @ 154.35 lbs

9

Kait
Pollen

6pm CrossFit

1 x 2 @ 145 lbs

9

Maria
Mercado

6pm CrossFit

1 x 2 @ 145 lbs

9

Samantha
Berenter

8am CrossFit

1 x 2 @ 145 lbs

taking it easy

10

Amber
Cortez

4pm CrossFit

1 x 2 @ 140 lbs

10

Laura
Ringgold

4pm CrossFit

1 x 2 @ 140 lbs

Failed 145

11

Lori
Pope

7am CrossFit

1 x 2 @ 135 lbs

tough to balance

12

Janelle
Humphrey

6am CrossFit

1 x 2 @ 130 lbs

13

Danielle
Barragan

5pm CrossFit

1 x 2 @ 120 lbs

13

Kelly
Hill

6pm CrossFit

1 x 2 @ 120 lbs

13

Wifey
(aka Chris ...

6pm CrossFit

1 x 2 @ 120 lbs

14

Beth
Gray

12pm CrossFit

1 x 2 @ 115 lbs

YEAH LUNGES!!!!!

15

Donica
Ryder ⛵️

6am CrossFit

1 x 2 @ 105 lbs

15

Edna
Castaneda

7pm CrossFit

1 x 2 @ 105 lbs

15

Kaitlin
Backes

4pm CrossFit

1 x 2 @ 105 lbs

16

Dani
Simpson

4pm CrossFit

1 x 2 @ 95 lbs

17

Alissa
Cobb

7am CrossFit

1 x 2 @ 90 lbs

18

Rowena
Sinclair

12pm CrossFit

1 x 2 @ 75 lbs

19

Samantha
Wasowski

5pm CrossFit

1 x 2 @ 55 lbs