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Back Squat

Sumo Stance RDLs w. b ...

Metcon

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Workout

Prepare Yourself...

- Strength: Today we have several variations to train the posterior as well as the anterior chain. We'll review each movement before we go to work. The focus is: to feel the correct muscles working, get a great pump, and to be challenged while still focusing on the quality of movement. - Conditioning: Don't let this workout fool you this will be rough. Prepare yourself for a workout that will challenge you mentally. Shoot for sets of 7-10 reps with short breaks.

Warm-up

A:

With a barbell + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction

Then:
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)

Strength/Skill

B: Back Squat (5-3-1-5-3-1. Rest 2:00)

Back Squat

- Start at 50-60% of 1RM - second wave heavier than 1st wave. End at 90-95% of 1RM.

C: Sumo Stance RDLs w. bands pulling forward (4 x 8-10. Rest 90s.)

https://www.youtube.com/watch?v=bvX9Mxw-fJc

- Rx+:(Glute Ham Raises: 4 x 8-10. Rest 90s)

Conditioning

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 6:
KB Thrusters (53, 35)

- L1: DBs Thrusters - light
*Done with TWO KBS
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)

Extra Credit

E:

2:00 Global Foam Roll Quadriceps
2:00 Global Foam Roll Hamstrings
2:00 Parasympathetic Breathing

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

Whiteboard:

Monday, September 09, 2019

Male Clients

1

Jason
McLeod

6:00 CrossFit Group Clase...

1 x 1 @ 405 lbs

2

Dominic
Talanca

CrossFit: 7:00 AM

1 x 1 @ 320 lbs

5# PR: [155/(225/285/]320)

3

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 1 @ 315 lbs

4

Ryan
Fox

6:00 CrossFit Group Clase...

1 x 1 @ 295 lbs

5

Alan
Brook

8:45 CrossFit Group Class...

1 x 1 @ 280 lbs

6

Bradley
Farrell

6:00PM CrossFit Group Cla...

1 x 1 @ 275 lbs

6

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 1 @ 275 lbs

5X185 5X225 3X225 3X275 1X275 1X315(Failed)

7

Clark
Wilson

6:00 CrossFit Group Clase...

1 x 1 @ 270 lbs

7

Greg
Barber

6:00 CrossFit Group Clase...

1 x 1 @ 270 lbs

8

Stephen
Dees

1:00PM CrossFit Group Cla...

1 x 1 @ 265 lbs

9

Anthony
Gaines

CrossFit: 7:00 AM

1 x 1 @ 255 lbs

185/215/235 205/235/255

9

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 1 @ 255 lbs

180,205,235,205,235,255

10

Adam
Zazzali

6:00 CrossFit Group Clase...

1 x 1 @ 250 lbs

11

Dan
Lee

6:00 CrossFit Group Clase...

1 x 1 @ 245 lbs

11

Kevin
English

1:00PM CrossFit Group Cla...

1 x 1 @ 245 lbs

135,195,215 - 155,205,245

12

Bradley
Cooke

6:00 CrossFit Group Clase...

1 x 1 @ 215 lbs

13

Nathan
Graff

6:00 CrossFit Group Clase...

1 x 1 @ 205 lbs

14

Brian
Rogers

6:00 CrossFit Group Clase...

1 x 3 @ 200 lbs

Stopped, low back got tight

15

Charlie
Williams

6:00PM CrossFit Group Cla...

1 x 1 @ 195 lbs

16

Ben
Wold

5:00PM CrossFit Group Cla...

1 x 5 @ 185 lbs

185,215,255,215,25,265.

16

Scott
Stalls

8:45 CrossFit Group Class...

1 x 1 @ 185 lbs

17

Chris
Mays

8:45 CrossFit Group Class...

1 x 1 @ 145 lbs

18

Mike
Hendy

8:45 CrossFit Group Class...

1 x 1 @ 35 lbs

Female Clients

1

April
Morvil

1:00PM CrossFit Group Cla...

1 x 1 @ 195 lbs

2

Christine
Cadwallader

6:00 CrossFit Group Clase...

1 x 1 @ 185 lbs

2

Heather
Metzler

8:45 CrossFit Group Class...

1 x 1 @ 185 lbs

2

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1 @ 185 lbs

2

Meg
Gemelli

1:00PM CrossFit Group Cla...

1 x 1 @ 185 lbs

Just moved

2

Stephanie
Sumner

6:00 CrossFit Group Clase...

1 x 1 @ 185 lbs

5-115, 3-135, 1-155; 5-135, 3-155, 1-185

3

Christine
Abbata

6:00PM CrossFit Group Cla...

1 x 1 @ 175 lbs

3

Eryn
Davis

5:00PM CrossFit Group Cla...

1 x 1 @ 175 lbs

4

Lauren
Thompson

6:00 CrossFit Group Clase...

1 x 1 @ 170 lbs

5

Courtney
Steele

6:00PM CrossFit Group Cla...

1 x 3 @ 155 lbs

Failed last 1 rep @ 170

6

Rachel
Hatfield

6:00PM CrossFit Group Cla...

1 x 1 @ 145 lbs

6

Shelby
Morge

8:45 CrossFit Group Class...

1 x 1 @ 145 lbs

Back squat is not feeling stable

7

Denise
Heye

8:45 CrossFit Group Class...

1 x 3 @ 140 lbs

ended with one set 140

8

Krissi
Evans

6:00PM CrossFit Group Cla...

1 x 1 @ 135 lbs

8

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 1 @ 135 lbs

75,100,125,85,115,135

9

Blair
Williams

6:00 CrossFit Group Clase...

1 x 1 @ 125 lbs

10

Beth
Grace

8:45 CrossFit Group Class...

1 x 1 @ 115 lbs

10

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 1 @ 115 lbs

65-85-105, 85-105-115

11

Pam
Stalls

1:00PM CrossFit Group Cla...

1 x 1 @ 110 lbs

12

Amanda
Partin

CrossFit: 7:00 AM

1 x 1 @ 105 lbs