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Banded Conventional D ...

Bear Complex

Bear Grylls

Banded Leg Curls

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Workout

Nov 1

– Strength: The final week of speed banded deadlifts. Loading is heavier today, but should not compromise explosiveness. – Metcon: This workout is all about starting out with a comfortable 400m Run and then going for broke on your bear complex, 90-95% effort. Look to complete 15+ reps.

Warm-up

A:

5 Minutes of Dynamic Warm-up in place that consists of:
20 Reverse Lunges (total alternating)
20 Hollow Rocks
20 Scorpions (total)
20 2 Count Mountain Climbers
20 Air Squats
20 Jumping Jacks
20 Shoulder Circles forward
20 Shoulder Circles backward
Then,
grab a barbell and Spend the remainder of the warm-up reviewing the Bear Complex and the Banded Deadlift

Strength/Skill

B: Banded Conventional Deadlift ( 8 x 2 @70%/Last Monday + Band Tension. Every 60s)

https://www.youtube.com/watch?v=_7daCouKP-0

– Reset on each rep, not done touch n go.
– Beginner: Conventional Deadlift: 5 x 4 at a moderate weight heavier than last week. Reset on each rep.
Rest 90s.

C: Bear Complex (Build to Metcon Weight in 3 sets.)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Bear Complex

Metcon

D: Bear Grylls (AMRAP - Reps)

In 7:00
400 Meter Run
Remaining time: Max Bear Complex (135, 95)
- Squat Clean Thruster + Back Squat Thruster
Score = total reps of Bear Complex.

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner Option: DB Man Makers

Extra Credit

E: Banded Leg Curls (3 x 30-50 each. Rest 30s.)

https://www.youtube.com/watch?v=5YuqH77g0OE&feature=youtu.be

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

Whiteboard:

Thursday, November 01, 2018

Male Clients

1

Kevin
Randel

1:00PM CrossFit Group Cla...

8 x 2 @ 265 lbs

Black band

2

Daniel
Scullion

6:00 CrossFit Group Clase...

8 x 2 @ 245 lbs

Black Band

3

Bradley
Farrell

6:00 CrossFit Group Clase...

8 x 2 @ 225 lbs

Purple

3

Dominic
Talanca

1:00PM CrossFit Group Cla...

8 x 2 @ 225 lbs

3

Ryan
Fox

8:45 CrossFit Group Class...

8 x 2 @ 225 lbs

3

Scott
Stalls

8:45 CrossFit Group Class...

8 x 2 @ 225 lbs

4

Dan
Lee

6:00 CrossFit Group Clase...

8 x 2 @ 215 lbs

5

Dan
Glauber

6:00 CrossFit Group Clase...

8 x 2 @ 205 lbs

purple band

5

Greg
Barber

6:00 CrossFit Group Clase...

8 x 2 @ 205 lbs

6

Justin
Van Zyl

7:00 CrossFit Group Clase...

8 x 2 @ 185 lbs

6

Kevin
English

1:00PM CrossFit Group Cla...

8 x 2 @ 185 lbs

Black band

6

Rob
Brink

5:00PM CrossFit Group Cla...

8 x 2 @ 185 lbs

7

TJ
Beatty

6:00 CrossFit Group Clase...

8 x 2 @ 175 lbs

Purple Band 70lbs

8

Scott
Shapiro

5:00PM CrossFit Group Cla...

8 x 2 @ 165 lbs

9

Paul
Ragan

5:00PM CrossFit Group Cla...

8 x 2 @ 155 lbs

black band

10

Brendan
Davenport

8:45 CrossFit Group Class...

8 x 2 @ 135 lbs

Female Clients

1

Jade
Knutson Day

6:00 CrossFit Group Clase...

8 x 2 @ 200 lbs

with "thin" purple band

2

Gretchen
Steed

1:00PM CrossFit Group Cla...

8 x 2 @ 175 lbs

2

Meg
Gemelli

1:00PM CrossFit Group Cla...

8 x 2 @ 175 lbs

70% of 245, purple band

3

Liz
Vasquez

8:45 CrossFit Group Class...

8 x 2 @ 145 lbs

4

Christine
Abbata

5:00PM CrossFit Group Cla...

8 x 2 @ 135 lbs

Light, no band

4

Courtney
Steele

6:00PM CrossFit Group Cla...

8 x 2 @ 135 lbs

73% Purple band

5

Jennifer
Sullivan

8:45 CrossFit Group Class...

8 x 2 @ 110 lbs

Blue band

6

Anna
Zarn

5:00PM CrossFit Group Cla...

8 x 2 @ 105 lbs

6

Cherie
Borders

6:00PM CrossFit Group Cla...

8 x 2 @ 105 lbs

Light

7

Rebecca
McHenry

5:00PM CrossFit Group Cla...

8 x 2 @ 100 lbs

8

Brooke
Scacheri

8:45 CrossFit Group Class...

8 x 2 @ 95 lbs

9

Monica
Jacobs

8:45 CrossFit Group Class...

8 x 2 @ 85 lbs

Keeping it light, sore back

10

Emma
English

1:00PM CrossFit Group Cla...

8 x 2 @ 75 lbs

Used blue band.