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Components

Deadlift

Metcon

Glute-Ham Raises

Settings

Workout

Deadlifts + Box Jumps

Warm-up

50 ft. Walking Lunge
50 ft. Toy Soldiers
15 GHD Hip Extensions
20 Cobras (2.5lbs)
50 ft. Reverse Walking Toe Touches
0:30 GHD Prone Hold (face down)
1:00 Front Plank
400m Run

3 Rounds:
10 Split-leg KB Deadlifts / side (moderate)
25 Hollow Rocks

Strength

Deadlift (3 reps every 1:30 for 7 sets)

(Touch and Go) Build up in weight throughout. All sets must be double overhand grip.

Metcon

Metcon (Time)

5 Rounds of:
5 Deadlifts
10 Box Jumps (24/20)

Rx: 225/155
Rx+: 275/185

Scale so that you can start this workout with 5 unbroken touch-and-go deadlifts with moderate-heavy difficulty

Accessory Work

Glute-Ham Raises (3-4 Sets of 5 Reps)

(Scaling) Weighted GHR -> GHR -> Banded GHR ->ZGHR -> GHD Hip extension (X2)

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

Whiteboard:

Monday, June 03, 2019

Male Clients

1

Izick
Espinoza

4pm CrossFit

1 x 3 @ 415 lbs

2

Adam
Gelfand

12pm CrossFit

1 x 3 @ 395 lbs

3

Papi
Aka Teddy

4pm CrossFit

1 x 3 @ 365 lbs

4

Tom
Brown

6pm CrossFit

1 x 3 @ 345 lbs

5

Keith
Homco

5pm CrossFit

1 x 3 @ 335 lbs

6

Craig
Kreinest

4pm CrossFit

1 x 3 @ 325 lbs

6

Fabricio
🦍

12pm CrossFit

1 x 3 @ 325 lbs

7

Jaimeson
Pollen

6pm CrossFit

1 x 3 @ 315 lbs

7

Jake
White

5pm CrossFit

1 x 3 @ 315 lbs

use chalk next time. Could have bummed 10 0r 20 total

7

Nathan
Thompson

12pm CrossFit

1 x 3 @ 315 lbs

overhand

8

Nate
Cobb

12pm CrossFit

1 x 3 @ 295 lbs

double overhand

8

Robby
Tabellija

12pm CrossFit

1 x 3 @ 295 lbs

8

Ryan
Figuerado

5pm CrossFit

1 x 3 @ 295 lbs

9

Bill
Curci

12pm CrossFit

1 x 3 @ 285 lbs

10

Kevin
Gelfand

12pm CrossFit

1 x 3 @ 275 lbs

10

Mike
Tighe

4pm CrossFit

1 x 3 @ 275 lbs

10

Ryan
Holcombe

6pm CrossFit

1 x 3 @ 275 lbs

10

Ulrick
Matsunaga

7am CrossFit

1 x 3 @ 275 lbs

11

Brandon
Thorsten

4pm CrossFit

5 x 3 @ 255 lbs

11

Ryan
Goderre

6pm CrossFit

1 x 3 @ 255 lbs

12

Ken
Nelson

4pm CrossFit

1 x 3 @ 245 lbs

stopped here; lower back is still tight.

12

Ramon
Ulloa

4pm CrossFit

1 x 3 @ 245 lbs

13

Lenny
T

4pm CrossFit

1 x 3 @ 225 lbs

13

Ron
Kao

12pm CrossFit

1 x 3 @ 225 lbs

13

Tony
Huynh

7am CrossFit

1 x 3 @ 225 lbs

14

Marcus
Alexander

7am CrossFit

1 x 3 @ 215 lbs

15

Michael
VanBuren

6pm CrossFit

1 x 3 @ 205 lbs

15

Thien
Nguyen

5pm CrossFit

1 x 3 @ 205 lbs

16

Jerry
James

8am CrossFit

1 x 3 @ 195 lbs

feet closer, grip closer, tight back before lift.

16

Vincent
Lopez

7am CrossFit

1 x 3 @ 195 lbs

17

Chad
Baker

12pm CrossFit

1 x 3 @ 185 lbs

Working on my form and limiting back strain

18

Jonathan
McAlexander

5pm CrossFit

1 x 3 @ 145 lbs

19

Steven
Bui

7pm CrossFit

1 x 3 @ 135 lbs

Female Clients

1

Maria
Mercado

6pm CrossFit

1 x 3 @ 250 lbs

2

Nicole
Schneider

4pm CrossFit

1 x 3 @ 240 lbs

3

Jaclyn
Morbitzer

8am CrossFit

1 x 3 @ 235 lbs

4

ashley
green

6pm CrossFit

1 x 3 @ 205 lbs

4

Kim
McGrath

12pm CrossFit

1 x 3 @ 205 lbs

5

Alicia
Dolan

6am CrossFit

1 x 3 @ 200 lbs

6

Camille
Chamberlen

7am CrossFit

1 x 3 @ 185 lbs

6

Laura
Ringgold

4pm CrossFit

1 x 3 @ 185 lbs

Grip gave out at 195 on third rep

7

Janis
Green

7am CrossFit

1 x 3 @ 180 lbs

over grip

7

Karli-Mae
Ochoa

7am CrossFit

1 x 3 @ 180 lbs

8

Melissa
Gomez

8am CrossFit

2 x 3 @ 175 lbs

8

Alexa
Strauss-Derby

4pm CrossFit

1 x 3 @ 175 lbs

8

Allison
Hart

6pm CrossFit

1 x 3 @ 175 lbs

8

Heather
Dunn

6pm CrossFit

1 x 3 @ 175 lbs

8

kasey
stark

5pm CrossFit

1 x 3 @ 175 lbs

8

Ruth
Rittermann

6am CrossFit

1 x 3 @ 175 lbs

8

Theresa
Brinsa

4pm CrossFit

1 x 3 @ 175 lbs

9

Donica
Ryder ⛵️

6am CrossFit

1 x 3 @ 165 lbs

10

Private

8am CrossFit

1 x 3 @ 160 lbs

11

Alissa
Cobb

6am CrossFit

1 x 3 @ 155 lbs

11

Vienna
Kaiser

8am CrossFit

1 x 3 @ 155 lbs

12

Megan
Roberts

12pm CrossFit

1 x 3 @ 150 lbs

13

Patti
Gerckens

8am CrossFit

1 x 3 @ 145 lbs

first day back

14

Sharon
Yoon 🦄

12pm CrossFit

1 x 3 @ 130 lbs

15

April
Hernandez

8am CrossFit

1 x 3 @ 125 lbs