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Bulgarian Split Squats

Romanian Deadlift (RDL)

"Sunny Side Up"

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Workout

Monday

Announcement:

We will be starting our new strength and skill cycle next week. This week will include some different strength movements and accessory work that we haven’t practiced recently. Have fun!

400m run or row
10m lateral lunges
10 cherry pickers
10 air squats
10 hallow PVC lat pull downs
10 alt. Toe touch V-ups
10m walking lunges
10 empty barbell good mornings
10 empty barbell thrusters

https://youtu.be/-ver-j_BvkM

3 Sets:

Bulgarian Split Squats

8/side- you may start with bodyweight and then add weight as form allows. Setup is key for this, make sure you watch the video and execute the movement properly.

https://youtu.be/G0Mo2LF8uLU

Romanian Deadlift (RDL)

Romanian Deadlift (RDL)

10 Romanian Deadlifts
-Rest 1:30 between sets

Be sure to keep tension in the hamstrings throughout this entire lift. Drive your hips back as far as possible, while keeping your back flat. This will be very important for athletes with very flexible hamstrings. Make sure to keep the bar from touching the ground to ensure that your hamstrings and glutes stay active.

https://youtu.be/GZAKFRNtxLY

"Sunny Side Up" (AMRAP - Rounds and Reps)

12 Minute AMRAP:
5, 10, 15, 20...
Toes to Bar
Thrusters 95/65

Rx+=115/85
Score= Rounds plus reps

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

Whiteboard:

Monday, August 15, 2022

Male Clients

1

Konner
Knudtsen

5:00 AM CrossFit

3 x 8 @ 165 lbs

Barbell

2

Adam
Alfaro

4:15 PM CrossFit

3 x 8 @ 120 lbs

60# DB’s

3

Nick
Guizzo

5:30 PM CrossFit

3 x 8 @ 45 lbs

4

Coach
Crafty

10:00 AM CrossFit

3 x 8 @ 40 lbs

2 40's ouch

5

Coach
Jose

5:30 PM CrossFit

3 x 8 @ 35 lbs

5

Darrin "D"
Kent

Open Sign in Class (This ...

3 x 8 @ 35 lbs

1 DB

5

Dillon
Ryan

6:30 PM CrossFit

3 x 8 @ 35 lbs

BW, 25, 35

5

Steve
Loner

10:00 AM CrossFit

3 x 8 @ 35 lbs

6

Austin
Alexander

12:00 PM CrossFit

3 x 8 @ 30 lbs

20lb 15lb

6

Brandon
Staggs

4:15 PM CrossFit

3 x 8 @ 30 lbs

bw/25/30

6

Brendan
Swan

4:15 PM CrossFit

3 x 8 @ 30 lbs

bw-20's-30's

6

Luis
Barajas

3:00 PM CrossFit

3 x 8 @ 30 lbs

6

Mike “Woot”
Wooten

4:15 PM CrossFit

3 x 8 @ 30 lbs

6

Rob
McDaniel

12:00 PM CrossFit

3 x 8 @ 30 lbs

7

Coach
Tony

3:00 PM CrossFit

3 x 8 @ 25 lbs

7

Jonah
Cashion

12:00 PM CrossFit

3 x 8 @ 25 lbs

0, 20, 25

7

Zach
Bethel

12:00 PM CrossFit

3 x 8 @ 25 lbs

0 / 20 / 25

8

Brandon
Ryan

6:30 PM CrossFit

3 x 8 @ 15 lbs

8

Chris “Fly
Eagles Fly ...

4:15 PM CrossFit

3 x 8 @ 15 lbs

8

Coach
Charles

Open Sign in Class (This ...

3 x 8 @ 15 lbs

8

Marshal
Fradd

5:30 PM CrossFit

3 x 8 @ 15 lbs

8

Zachary
Grierson

6:30 PM CrossFit

3 x 8 @ 15 lbs

9

Private

6:30 PM CrossFit

3 x 8 @ 10 lbs

10

Chris
Fiala

4:15 PM CrossFit

3 x 8 @ 0 lbs

10

Hector
Vazquez

5:30 PM CrossFit

3 x 8 @ 0 lbs

Body weight

10

Jeff
McDaniel

3:00 PM CrossFit

3 x 8 @ 0 lbs

10

Lynn
Cashion

12:00 PM CrossFit

3 x 8 @ 0 lbs

10

Scott
Huter

12:00 PM CrossFit

3 x 8 @ 0 lbs

body weight

Female Clients

1

Coach
Vangie

10:00 AM CrossFit

3 x 8 @ 40 lbs

2 #20 DBs

2

Marysa
Clift

10:00 AM CrossFit

3 x 8 @ 35 lbs

3

Ana
V

12:00 PM CrossFit

3 x 8 @ 30 lbs

3

Ashley
Courts

5:00 AM CrossFit

3 x 8 @ 30 lbs

Last set 15lb dB

3

Brittany
McLemore

10:00 AM CrossFit

3 x 8 @ 30 lbs

3

Zoe
Fiala

3:00 PM CrossFit

3 x 8 @ 30 lbs

4

Ashley
Fiala

12:00 PM CrossFit

3 x 8 @ 25 lbs

2 db

4

Emily
Ward

10:00 AM CrossFit

3 x 8 @ 25 lbs

4

Mallory
Thompson

5:30 PM CrossFit

3 x 8 @ 25 lbs

Pair O’ DBs

5

Alondra
Fowler

3:00 PM CrossFit

3 x 8 @ 20 lbs

5

Ann
Kent

10:00 AM CrossFit

3 x 8 @ 20 lbs

0, 15, 20# DBs

5

Caroline
Morgan

10:00 AM CrossFit

3 x 8 @ 20 lbs

5

Coach
Annie

10:00 AM CrossFit

3 x 8 @ 20 lbs

Two 20#DBs

5

Coach
Genna

10:00 AM CrossFit

3 x 8 @ 20 lbs

5

Coach
Jaime

6:00 AM CrossFit

3 x 8 @ 20 lbs

20's

5

Hayley
Knudtsen

10:00 AM CrossFit

3 x 8 @ 20 lbs

20# db

5

Katie
Olson

6:00 AM CrossFit

3 x 8 @ 20 lbs

5

Kimberly
Torres

12:00 PM CrossFit

3 x 8 @ 20 lbs

20# D.B

5

Skylar
Cashion

12:00 PM CrossFit

3 x 8 @ 20 lbs

6

Arazo
Saadat

12:00 PM CrossFit

3 x 8 @ 15 lbs

15# DBs

6

Britnee
Fradd

5:30 PM CrossFit

3 x 8 @ 15 lbs

6

Coach
K

4:15 PM CrossFit

3 x 8 @ 15 lbs

6

Elissa
Marshall

5:00 AM CrossFit

3 x 8 @ 15 lbs

15# db’s

6

Noelle
Jennings

6:00 AM CrossFit

3 x 8 @ 15 lbs

6

Sonia
Chavez

10:00 AM CrossFit

3 x 8 @ 15 lbs

7

Sue “ Q”
Cashion

12:00 PM CrossFit

3 x 8 @ 10 lbs

I only use one 10lbs DB on the 12” box.

8

Angelina
Zuniga

10:00 AM CrossFit

3 x 8 @ 0 lbs

Body weight

8

Gloria
Marrufo

6:30 PM CrossFit

3 x 8 @ 0 lbs

Regular squats

8

Jaclyn
Murray

5:30 PM CrossFit

3 x 8 @ 0 lbs

With pvc for balance

8

Rebekah
Bigelow

12:00 PM CrossFit

3 x 8 @ 0 lbs

Just meeeee bc I could barely do that tbh 🫣

8

Sagen
Sauvageau

5:00 AM CrossFit

3 x 8 @ 0 lbs

Body weight

8

Yianoula
“Nola” Warne

5:30 PM CrossFit

3 x 8 @ 0 lbs

body weight

8

Araceli
Montera

12:00 PM CrossFit

3 x 5 @ 0 lbs

8

Lexi
Hart

3:00 PM CrossFit

1 x 8 @ 15 lbs

First two sets I was having trouble with the movement, body weigh...