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Components

Deadlift

Glute-Ham Raises

Settings

Workout

**Heavy 5 Week**

Warm-up

Deadlift Warmup (No Measure)

2 Rounds:
20 Banded Lateral Steps
15 Banded Glute Bridges
10 Alternating Toe Touches
10 Cossack Squats
5 Empty Barbell Good Mornings
10 Empty Bar Alt. Step Back Lunges

8 Minute Cap then gathering at the TV for the WOD Breakdown.

Strength

Deadlift ((25 Minutes) 5 x 5 @ the same load )

Over 8-10 Minutes, build to 75-85% of your 1 RM Deadlift. Then, Complete 5 x 5 at the same load.

Accessory Work

Glute-Ham Raises (4 Sets of 4-6 GHR's (rest as needed))

Scale GHR's to 10-15 GHD Hip Extensions with pause at top

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

Whiteboard:

Wednesday, September 15, 2021

Male Clients

1

Adam
Gelfand

12pm CrossFit

5 x 5 @ 366 lbs

1

Daniel
Schaerer

12pm CrossFit

5 x 5 @ 366 lbs

1

Nate
Cobb

12pm CrossFit

5 x 5 @ 366 lbs

2

Aaron
Hart

6am CrossFit

5 x 5 @ 365 lbs

3

Dre
Flores

5pm CrossFit

5 x 5 @ 340 lbs

4

Laith
Quntar

5pm CrossFit

5 x 5 @ 325 lbs

4

Ryan
Keith

7pm CrossFit

5 x 5 @ 325 lbs

5

Brandon
Thorsten

5pm CrossFit

5 x 5 @ 317 lbs

6

Alexander
Pulido

4pm CrossFit

5 x 5 @ 315 lbs

6

John
King

12pm CrossFit

5 x 5 @ 315 lbs

6

Ramon
Ulloa

4pm CrossFit

5 x 5 @ 315 lbs

7

Brian
Kalmenson

6am CrossFit

5 x 5 @ 295 lbs

7

Pat
Paszt

5pm CrossFit

5 x 5 @ 295 lbs

8

Eric
Otero

4pm CrossFit

5 x 5 @ 275 lbs

8

Pete
Mc Workman

6am CrossFit

5 x 5 @ 275 lbs

8

Troy
Taylor

4pm CrossFit

5 x 5 @ 275 lbs

9

Jason
Jarrells

5pm CrossFit

5 x 5 @ 245 lbs

9

Ryan
Figuerado

5pm CrossFit

5 x 5 @ 245 lbs

10

Ryan
Gift

6am CrossFit

5 x 5 @ 225 lbs

11

Miguel
Parra

12pm CrossFit

5 x 5 @ 160 lbs

12

David
Callahan

7pm CrossFit

5 x 5 @ 145 lbs

12

Gary
Waldrop

4pm CrossFit

5 x 5 @ 145 lbs

Female Clients

1

Amanda
Carson

12pm CrossFit

5 x 5 @ 233 lbs

2

Priscilla
Villarreal

5pm CrossFit

5 x 5 @ 225 lbs

3

Maria
Mercado

6pm CrossFit

5 x 5 @ 220 lbs

4

Lisa
Gift

6pm CrossFit

5 x 5 @ 215 lbs

Could have went heavier

5

Brietta
Klein

12pm CrossFit

5 x 5 @ 205 lbs

6

Kym
Janke

4pm CrossFit

5 x 5 @ 200 lbs

7

Steph
Jarosz

8am CrossFit

5 x 5 @ 180 lbs

8

Rachael
Hoffman

5pm CrossFit

5 x 5 @ 178 lbs

9

Emily
Small

7am CrossFit

5 x 5 @ 175 lbs

10

Jenny
Hart

6am CrossFit

5 x 5 @ 170 lbs

11

Betsy
Gelfand

6am CrossFit

5 x 5 @ 165 lbs

11

Cierra
🌌

8am CrossFit

5 x 5 @ 165 lbs

12

Alissa
Cobb

8am CrossFit

5 x 5 @ 160 lbs

12

Janis
Green

8am CrossFit

5 x 5 @ 160 lbs

12

Vienna
Kaiser

8am CrossFit

5 x 5 @ 160 lbs

13

Claudia
Chaloner

12pm CrossFit

5 x 5 @ 155 lbs

Sumo, 14 wks PP

13

Donica
Ryder ⛵️

6am CrossFit

5 x 5 @ 155 lbs

13

Fey
Cordova Quinto

7am CrossFit

5 x 5 @ 155 lbs

13

Gretchen
Otero

4pm CrossFit

5 x 5 @ 155 lbs

14

Becca
Chang

6pm CrossFit

5 x 5 @ 150 lbs

15

Brenna
Jarrells

6am CrossFit

5 x 5 @ 145 lbs

16

Kaylyn
Gettinger

6pm CrossFit

5 x 5 @ 105 lbs

17

Kortnie
Perez

6pm CrossFit

5 x 5 @ 100 lbs

18

Phoebe
Seaver

5pm CrossFit

4 x 5 @ 125 lbs

1 set of 5 at 135