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Components

Deadlift

Metcon

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Workout

Thursday, June 23rd 2022

A. General
60 seconds Row/Bike/Run/Ski @Easy
10 /10 Single Leg Glute Bridge
30 Seconds Elbow Plank

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific
2 sets
15 Band Good Mornings
10 Alternating DB snatches
20-30 seconds hollow body hold

Weightlifting

A: Deadlift (10 x 3 @30% + bands)

Deadlift

TC: 15 min
Score: Weight

Scaling Options
Beginner
Deadlift (No Bands) @ light to moderate
7-10x3

Intermediate
As Written

Perform
N/A

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20minutes
16 Wall Balls 20/14 lbs
16 DB Snatch 1x50/35lbs
48 DU

KG: 22.5/15 KG
Score: Rounds and reps

Scaling Options
Beginner
16 Wallballs @ 14/10
16 DB Snatch @ 25/15lbs
40-60 single unders

Intermediate
10-16 Wall Balls @ 20/14
16 @ 35/25lbs
24-48 DU

Perform
N/A

Extra Accessory

Metcon (Weight)

Sled Pull
5 x 25’ @ HEAVY

If you do not have a sled to push you can sub with any strong man style carry

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

Whiteboard:

Thursday, June 23, 2022

Male Clients

Female Clients

Mirna
Slim

5:30 PM CrossFit

10 x 3 @ 105 lbs

6x75lb, 2x85lb, 2x105lb

Ashley
Lankford

5:30 AM CrossFit

10 x 3 @ 85 lbs

Abigail
Jara

7:30 PM CrossFit

10 x 3 @ 75 lbs

Alexia
Dos Santos

5:30 AM CrossFit

10 x 3 @ 75 lbs