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Components
Back Rack Split Squat
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF9/12/22 - TSCF/TVF/TSBB
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
CrossFit: 7:30 AM
CrossFit: 9:00 AM
Open Gym 10:00A-12:00P
CrossFit: 10:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:30 PM
CrossFit: 7:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (8/14)
Workout
CF9/12/22
Full Week Programming
This week you will notice we are getting a double dose of Glute work. Not only is this great for "ass-thetics" but also can help recruit strength in all of our lower body exercises (squats/deadlift) if done right!
We will also be adding those gymnastics skills we’ve been working on into a workout midweek.
Monday: Bulgarian Split Squat
Tuesday: Olympic Lifts
Wednesday: Bench Press
Thursday: Weighted Glute Bridge
Friday: Gymnastics Pressing Progressions
Back Rack Split Squat (20-20-20)
Rear Foot Elevated
Every 4minutes 10 on each leg
Superset with 10 Banded Hip Flexor Pulls Each Side
Metcon (AMRAP - Rounds and Reps)
12min AMRAP (get as far as possible)
5 Rounds of
5 Toes to Bar
5 Front Squats 95/65
5 Rounds of
5 Toes to Bar
5 Front Squats 135/95
Max Rounds of
5 Toes to Bar
5 Front Squats 185/125
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 12, 2022
Male Clients
1
Jared
Barros
Open Gym 10:00A-12:00P
1 x 10 @ 165 lbs
2
Nathan
Zimnik
CrossFit: 4:00 PM
1 x 10 @ 135 lbs
3x135
3
Lucas
Gunther
CrossFit: 9:00 AM
1 x 10 @ 105 lbs
3
Vance
Smith
CrossFit: 9:00 AM
1 x 10 @ 105 lbs
4
ROBERT
JARRETT
CrossFit: 4:00 PM
1 x 10 @ 95 lbs
4
Roussos
Koliakoudakis
CrossFit: 12:00 PM
1 x 10 @ 95 lbs
5
Jonathan
Munoz
CrossFit: 7:30 AM
1 x 10 @ 85 lbs
6
BENJAMIN
LARVIE
CrossFit: 10:30 AM
3 x 10 @ 45 lbs
Female Clients
1
Alexandria
H
CrossFit: 9:00 AM
1 x 10 @ 105 lbs
2
Alicia
coro
CrossFit: 10:30 AM
1 x 10 @ 75 lbs
3
Devora
Langley
CrossFit: 10:30 AM
1 x 10 @ 70 lbs
Last set had to break up to 7 + 3
4
Monica
Robinson
CrossFit: 12:00 PM
1 x 10 @ 65 lbs
4
Stephanie
Decolati
CrossFit: 6:00 AM
1 x 10 @ 65 lbs
5
Halea
Seymore
CrossFit: 4:00 PM
1 x 10 @ 55 lbs
5
Julia
Gongora
CrossFit: 10:30 AM
1 x 10 @ 55 lbs
5
Malaya
Santos
CrossFit: 9:00 AM
1 x 10 @ 55 lbs
5
Victoria
Pupa
CrossFit: 9:00 AM
1 x 10 @ 55 lbs
6
Margoth
Tello
CrossFit: 5:00 AM
1 x 10 @ 45 lbs
6
Mariela
Ramos
CrossFit: 6:00 AM
1 x 10 @ 45 lbs
6
Sandra
Matute
CrossFit: 5:00 AM
1 x 10 @ 45 lbs
7
Monique
Santoyo
CrossFit: 4:00 PM
3 x 10 @ 35 lbs
8
Meghan
Azevedo
CrossFit: 5:30 PM
3 x 10 @ 0 lbs
body weight
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