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Back Squat Submaximal ...

Touch 'n Go Deadlift

Batwings

Double Leg Band Curls

Reverse Hyper

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Workout

Batwings

- Strength: Week 2 of our Submaximal effort Back Squat Work - the final sets should challenge you but there should be no breakdown in form. - Metcon: This workout should be performed around 90% effort meaning near a "sprint" pace. Burpees over the bar will be done laterally. Empty your tank on the burpees.

Warm-up

A:

*Grab a band and moderate KB
1 Round of:
10 Dynamic Pigeon Pose (5 per side)
5 Cook Squat + OH reach
5 Walk outs to Down Dog
5 + 5 Russian swings/Goblet Squats

Then, grab a barbell and complete:
2 Rounds:
8 Romanian Deadlift
8 Front squats
8 Goodmornings (wide stance)
5 Tempo back squats (3131)

Strength/Skill

B: Back Squat Submaximal Work (1 x 4, 1 x 4, 1 x 3, 1 x 3, 2 x 3. Rest 2-3:00)

1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest 90s-2:00.
*Rest 2:00 between sets at 85%.

*Rest 3:00 between sets of 90%

C: Touch 'n Go Deadlift (3 x 3, adding weight. Rest 60s.)

https://www.youtube.com/watch?v=dPiSsLI3F2o&feature=youtu.be

Metcon

D: Batwings (Time)

For time:

30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees

L3: (185, 135)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

9:00 Cap

Extra Credit

E1: Double Leg Band Curls (100 Reps)

https://www.youtube.com/watch?v=n-tYSFWwlLI

E2: Reverse Hyper (4 x 25. Rest 60s.)

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

Whiteboard:

Thursday, August 29, 2019

Male Clients

1

Jason
McLeod

6:00 CrossFit Group Clase...

2 x 3 @ 415 lbs

2

Daniel
Scullion

5:00PM CrossFit Group Cla...

2 x 3 @ 305 lbs

3

Dominic
Talanca

6:00PM CrossFit Group Cla...

2 x 3 @ 290 lbs

4

Shane
Higgins

1:00PM CrossFit Group Cla...

2 x 3 @ 285 lbs

5

Bradley
Farrell

6:00PM CrossFit Group Cla...

2 x 3 @ 265 lbs

Knee still feels weird.

6

Bernie
Mowbray

5:00PM CrossFit Group Cla...

2 x 3 @ 245 lbs

(4)165, (4)195, (3)225, (3)235, (3)245, (3)245

6

Clark
Wilson

6:00 CrossFit Group Clase...

2 x 3 @ 245 lbs

6

Dan
Lee

6:00 CrossFit Group Clase...

2 x 3 @ 245 lbs

6

Phillip
Jacobs

5:00PM CrossFit Group Cla...

2 x 3 @ 245 lbs

7

Daniel
McClanahan

6:00PM CrossFit Group Cla...

2 x 3 @ 240 lbs

8

Tevis
Blom

1:00PM CrossFit Group Cla...

2 x 3 @ 235 lbs

9

Kevin
English

1:00PM CrossFit Group Cla...

2 x 3 @ 230 lbs

10

Bradley
Cooke

1:00PM CrossFit Group Cla...

2 x 3 @ 195 lbs

10

Christian
Bolz

1:00PM CrossFit Group Cla...

2 x 3 @ 195 lbs

11

Scott
Stalls

8:45 CrossFit Group Class...

2 x 3 @ 175 lbs

12

Chris
Mays

8:45 CrossFit Group Class...

3 x 3 @ 95 lbs

13

Greg
Barber

6:00 CrossFit Group Clase...

1 x 3 @ 270 lbs

Female Clients

1

Gretchen
Steed

1:00PM CrossFit Group Cla...

2 x 3 @ 215 lbs

2

Kimberly
Grenier

8:45 CrossFit Group Class...

2 x 3 @ 205 lbs

3

Meg
Gemelli

1:00PM CrossFit Group Cla...

2 x 3 @ 195 lbs

4

April
Morvil

1:00PM CrossFit Group Cla...

2 x 3 @ 185 lbs

5

Stephanie
Sumner

8:45 CrossFit Group Class...

2 x 3 @ 180 lbs

build up

6

Fraleane
Holt

6:00 CrossFit Group Clase...

2 x 3 @ 175 lbs

115, 135, 155, 165, 175

6

Heather
Metzler

8:45 CrossFit Group Class...

2 x 3 @ 175 lbs

7

Christine
Abbata

6:00PM CrossFit Group Cla...

2 x 3 @ 165 lbs

7

Eryn
Davis

5:00PM CrossFit Group Cla...

2 x 3 @ 165 lbs

8

Amanda
Wickman

5:00PM CrossFit Group Cla...

2 x 3 @ 155 lbs

8

Christine
Cadwallader

8:45 CrossFit Group Class...

2 x 3 @ 155 lbs

9

Debbie
Bolz

1:00PM CrossFit Group Cla...

2 x 3 @ 145 lbs

3, 2-dropped 3

9

Shelby
Morge

8:45 CrossFit Group Class...

2 x 3 @ 145 lbs

Tired. This was only 80%

10

Monica
Jacobs

8:45 CrossFit Group Class...

2 x 3 @ 130 lbs

85, 105, 115, 125, 130, 130 accidentally did 3x3@130#

11

Jessica
Wold

8:45 CrossFit Group Class...

2 x 3 @ 125 lbs

12

Krissi
Evans

1:00PM CrossFit Group Cla...

2 x 3 @ 115 lbs

13

Lindsey
Gerkens

1:00PM CrossFit Group Cla...

2 x 3 @ 105 lbs

14

Karla
Fierimonte

8:45 CrossFit Group Class...

2 x 3 @ 85 lbs

15

Jade
Knutson Day

5:00PM CrossFit Group Cla...

1 x 3 @ 230 lbs

4@154, 4@178, 3@204, 3@217, 3@230, 2@230- missed the last one

15

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 3 @ 170 lbs

105x4 115x4 135x3 165x3 189x2 170x3