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Components

Barbell Row

Barbell Row

Deadlift

Metcon

Bulgarian Split Squat

Settings

Workout

Tons of Strength and a little metcon

Warm-up

30 Step Back Lunges
25 Banded Face Pulls
15 GHD Hip Extensions + 0:10 Hold
15 RKBS (moderate)
10 DBx2 Rows (both hands simultaneously)
1:00 Handstand Progressions

Strength

Barbell Row

Barbell Row

10-10-10
7 minutes

Barbell Row

Barbell Row

then MAX reps at 50% of heaviest 10
every 2 minutes x 3 sets

Deadlift (3-3-3-3-3)

Double Overhand grip only
15 minutes

Metcon

Metcon (Time)

1000/850m Ski Erg
*15 two count Bicycle Sit-ups EMOM (starting at 1:00)

Perform this before or after the accessory work as ski erg availability permits

Accessory Work

Bulgarian Split Squat

Single Leg Squat w/rear foot elevated on bench, box, or similar.

In 1 minute, aim for a difficult 10-20 reps on one leg, rest, then perform the same on the other. Use DBs in each hand.
Aim for at least 1/8 x bodyweight per hand
Gold Standard:
1/3 x bodyweight per hand (men)
1/4 x bodyweight per hand (women)

Metcon (No Measure)

3 Rounds of:
1-minute T-Spine Foam Roll
1-minute Dead Hang
25 Banded Face Pulls
THEN
2-minute Wall Sit (advanced: 1 minute / leg on one-legged wall-sit)

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

Whiteboard:

Friday, September 13, 2019

Male Clients

1

Brandon
Thorsten

4pm CrossFit

1 x 10 @ 185 lbs

2

Nate
Cobb

12pm CrossFit

1 x 10 @ 165 lbs

3

Zachary
Schuessler

12pm CrossFit

1 x 10 @ 155 lbs

4

Adam
Gelfand

12pm CrossFit

1 x 10 @ 135 lbs

4

Private

6am CrossFit

1 x 10 @ 135 lbs

4

Ashish
Grover

7am CrossFit

1 x 10 @ 135 lbs

4

Brad
Damon

6am CrossFit

1 x 10 @ 135 lbs

4

Kevin
Gelfand

12pm CrossFit

1 x 10 @ 135 lbs

4

Robby
Tabellija

12pm CrossFit

1 x 10 @ 135 lbs

5

Jaimeson
Pollen

6am CrossFit

1 x 10 @ 115 lbs

6

Ahmed
Dahir

8am CrossFit

1 x 10 @ 110 lbs

7

Michael
Liu

6am CrossFit

1 x 10 @ 95 lbs

7

Ron
Kao

12pm CrossFit

1 x 10 @ 95 lbs

8

Jonathan
McAlexander

12pm CrossFit

1 x 10 @ 85 lbs

8

Trevor
Moncrief

8am CrossFit

1 x 10 @ 85 lbs

9

Tyler
Eickmann

8am CrossFit

1 x 6 @ 6 lbs

Female Clients

1

Heather
Spears

5pm CrossFit

1 x 10 @ 105 lbs

2

Jaclyn
Morbitzer

7am CrossFit

1 x 10 @ 100 lbs

3

kasey
stark

5pm CrossFit

1 x 10 @ 90 lbs

3

Lindsey
Hempy

6am CrossFit

1 x 10 @ 90 lbs

3

Maria
Mercado

6pm CrossFit

1 x 10 @ 90 lbs

4

Allison
Hart

4pm CrossFit

1 x 10 @ 85 lbs

4

Janis
Green

7am CrossFit

1 x 10 @ 85 lbs

4

Karli-Mae
Ochoa

7am CrossFit

1 x 10 @ 85 lbs

4

Patricia
Brown

6pm CrossFit

1 x 10 @ 85 lbs

4

Patti
Gerckens

8am CrossFit

1 x 10 @ 85 lbs

4

Vienna
Kaiser

8am CrossFit

1 x 10 @ 85 lbs

5

Rachael
Storm

12pm CrossFit

1 x 10 @ 80 lbs

6

Camille
Chamberlen

7am CrossFit

1 x 10 @ 75 lbs

6

Kelly
Hill

6am CrossFit

1 x 10 @ 75 lbs

6

Michelle
Robidas

6am CrossFit

1 x 10 @ 75 lbs

7

April
Hernandez

8am CrossFit

1 x 10 @ 65 lbs

Still feeling shoulder strain

7

Kaitlin
Woods

6pm CrossFit

1 x 10 @ 65 lbs

was heavy 10

8

Rowena
Sinclair

12pm CrossFit

1 x 10 @ 40 lbs