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Components

Power Clean

Barbell Split Squats

Hip Thrust

Metcon

Settings

Workout

Strength Day

Warm-up

A:

Equipment needed for this warm-up:
- Foam Roller
- Light KB
- Bench or Box
3:00 - 5:00
Oscillatory Foam Roll Hip Flexors x 1-2 spots 1-2 inches + 20-30s each spot
5:00 - 7:00
Biphasic Hip Flexor Stretch x 45s each side
7:00 - 9:00
Bird Dogs: 3 x 5 ea.
9:00 - 11:00
Banded Glute Bridge: 3 x 5. Rest 30s.
11:00 - 13:00
3 Rounds of:
5 Tempo Goblet Squats
5 KB RDLs
13:00 - 15:00
3 Rounds of:
Twitchy Skip x 5
Seated Dynamic Vertical Jump x 1

Strength/Skill

B: Power Clean (Build to a heavy double in 9 sets. Rest 2:00.)

Power Clean

- Reset on each rep

C: Barbell Split Squats (Back Rack: 3/4 x 6 ea. Rest 90s.)

https://www.youtube.com/watch?v=_Kv4K0ukF6U

- 3 sets to build in weight
- 4 sets with a challenging weight.

D: Hip Thrust (Single Leg: 3 x 15 ea. Rest 60s.)

- Bodyweight for all sets
- Squeeze glutes hard the top of each rep

E: Metcon (Distance)

Crossbody Carry x 8 Minutes Max 100 Ft. Trips.

- alternate sides evenly

Accessory Work

F:

2:00 Foam Roll Hamstrings
2:00 Active Straight Leg Raises (60s each)
2:00 of Parasympathetic Breathing

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

Whiteboard:

Monday, October 07, 2019

Male Clients

1

Kevin
Randel

1:00PM CrossFit Group Cla...

1 x 2 @ 270 lbs

Fail 275 2nd attempt

2

Mike
Smith

CrossFit: 7:00 AM

1 x 2 @ 245 lbs

3

Albert
Steed

6:00PM CrossFit Group Cla...

1 x 2 @ 225 lbs

4

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 2 @ 215 lbs

4

Stephen
Dees

1:00PM CrossFit Group Cla...

1 x 2 @ 215 lbs

5

Clark
Wilson

6:00 CrossFit Group Clase...

1 x 2 @ 205 lbs

6

Charlie
Williams

6:00PM CrossFit Group Cla...

1 x 2 @ 195 lbs

6

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 2 @ 195 lbs

Failed 205

6

Greg
Barber

6:00 CrossFit Group Clase...

1 x 2 @ 195 lbs

got one at 205 but missed 2nd one

7

Alan
Brook

1:00PM CrossFit Group Cla...

1 x 2 @ 185 lbs

195 wasn’t a “power”

7

Jason
Wade

5:00PM CrossFit Group Cla...

1 x 2 @ 185 lbs

7

Scott
Stalls

8:45 CrossFit Group Class...

1 x 2 @ 185 lbs

8

Brett
Keeler

CrossFit: 7:00 AM

4 x 2 @ 165 lbs

No dip;MC pretty much

8

Kevin
English

1:00PM CrossFit Group Cla...

1 x 2 @ 165 lbs

8

Paul
Ragan

6:00PM CrossFit Group Cla...

1 x 2 @ 165 lbs

1 at 175 but not 2

9

Daniel
McClanahan

6:00PM CrossFit Group Cla...

1 x 2 @ 145 lbs

10

Bernie
Mowbray

6:00PM CrossFit Group Cla...

1 x 1 @ 210 lbs

95, 125, 155, 175, 200, 205, 210

Female Clients

1

Kimberly
Grenier

6:00PM CrossFit Group Cla...

1 x 2 @ 165 lbs

1@170

2

Jill
Scullion

6:00 CrossFit Group Clase...

1 x 2 @ 160 lbs

3

Ali
Papi

5:00PM CrossFit Group Cla...

1 x 2 @ 155 lbs

4

Andrea
Wilson

1:00PM CrossFit Group Cla...

1 x 2 @ 140 lbs

4

Courtney
Steele

6:00PM CrossFit Group Cla...

1 x 2 @ 140 lbs

145# 1 rep

4

Gretchen
Steed

6:00PM CrossFit Group Cla...

1 x 2 @ 140 lbs

4

Lindsey
Gerkens

1:00PM CrossFit Group Cla...

1 x 2 @ 140 lbs

5

Katie
Gamby

1:00PM CrossFit Group Cla...

1 x 2 @ 135 lbs

5

Shelby
Morge

1:00PM CrossFit Group Cla...

1 x 2 @ 135 lbs

140 x 1

6

Christine
Abbata

6:00PM CrossFit Group Cla...

1 x 2 @ 120 lbs

7

Jessica
Wold

8:45 CrossFit Group Class...

1 x 2 @ 115 lbs

Did it 2x but had to break it up

7

Olessia
Roth

5:00PM CrossFit Group Cla...

1 x 2 @ 115 lbs

7

Rachel
Hatfield

6:00PM CrossFit Group Cla...

1 x 2 @ 115 lbs

7

Susan
Westberry

1:00PM CrossFit Group Cla...

1 x 2 @ 115 lbs

8

Anna
Zarn

5:00PM CrossFit Group Cla...

1 x 2 @ 110 lbs

9

Blair
Williams

6:00 CrossFit Group Clase...

1 x 2 @ 105 lbs

9

Christine
Cadwallader

8:45 CrossFit Group Class...

1 x 2 @ 105 lbs

10

Jennifer
Sullivan

CrossFit: 7:00 AM

1 x 2 @ 100 lbs

10

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 2 @ 100 lbs

11

Abbey
McClanahan

5:00PM CrossFit Group Cla...

1 x 2 @ 90 lbs

11

Amanda
Wickman

5:00PM CrossFit Group Cla...

1 x 2 @ 90 lbs

2x2@90

11

Beth
Grace

8:45 CrossFit Group Class...

1 x 2 @ 90 lbs

12

Mary
Kay McLeod

8:45 CrossFit Group Class...

1 x 2 @ 85 lbs

35,45,55,65,75,85 After express fit workout

13

Diane
Hodapp

CrossFit: 7:00 AM

1 x 2 @ 75 lbs

14

Amanda
Partin

6:00PM CrossFit Group Cla...

1 x 2 @ 70 lbs

15

Abbie
Rickman

8:45 CrossFit Group Class...

4 x 5 @ 55 lbs

16

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 2 @ 0 lbs

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