Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Deadlift

Good Mornings

Settings

Workout

Box Step Overs

Log onto our Zoom CrossFit Class @ 12 and Barbell Club Class at 6pm for more detailed scaling and equipment subs! Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****

Warm-up

2 Rounds:
10 Step Back Lunges
10 Lateral Squats
10 Burpees w/ 3 Push-ups at the bottom of each
20 Glute Bridges

Metcon

Metcon (Time)

6 Rounds:
12 Lateral Box Step Overs (24/20")
12 Hand Release Push-ups

(RX+) KB or DB Lateral Step Overs (around 53/35lbs)

If you do not have a box sub the box for 12 DB or KB Lateral Squats. If you have no equipment use a medium load backpack.

Video for Goblet Lateral Squats: https://www.youtube.com/watch?v=sdIfegqF8wo

Strength

Choose the one that best fits your equipment availability

Deadlift (5 x 5 @ the same weight)

(20 Minutes)
Build in weight to a moderate load (3-5 sets). Then, complete 5 sets of 5 Reps at the same weight.
(Rest 2:00 between working sets)

If you do not have enough load increase the rep ranges to 10-15 reps and look at each working set as a max rep blowout (WITH GOOD FORM)

Good Mornings (4 x 10 @ the same load)

(20 minutes)

Build in weight to a moderate load (2-3 sets). Then, complete 4 sets of 10 reps at the same weight.

Options:
Barbell Good Mornings
Front Rack Single Dumbbell Good Mornings
Backpack Front Rack Good Mornings

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

Whiteboard:

Thursday, May 21, 2020

Male Clients