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Hip Thrust

Batwings

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Workout

Batwings

- Strength: Today we'll perform some strength work for the glutes today - you'll see this movement for the next TWO weeks. - Metcon: Benchmark workout - 90% effort. Close to maximal but leave enough in the tank so you do not redline. Deadlifts should be done in 5-10 reps per set.

Warm-up

A:

3 Rounds BP Lower Complex:
5 Romanian Deadlifts
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Barbell Rows
Rest 40-60s, add lightweight.
Then,
Warm-up + Review
Glute Hip Thrusts

Strength/Skill

B: Hip Thrust (3/5 x 5. Rest 90s.)

- 3 Warm-up sets then 5 challenging work sets.
- use a pad on the bar if possible
- Rx+ - band over just over the knees while performing these.

Conditioning

C: Batwings (Time)

For time:

30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees

L3: (185, 135)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

9:00 Cap

Accessory Work

D:

Banded Pull-throughs: 4 x 25. Rest 60s.
- ultra wide sumo stance
Then,
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

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

Whiteboard:

Monday, November 25, 2019

Male Clients

1

Jason
McLeod

5:00PM CrossFit Group Cla...

5 x 5 @ 385 lbs

1

Joel
Brown

5:00PM CrossFit Group Cla...

5 x 5 @ 385 lbs

2

Kevin
English

1:00PM CrossFit Group Cla...

5 x 5 @ 315 lbs

3

Dan
Glauber

6:00 CrossFit Group Clase...

5 x 5 @ 245 lbs

4

Paul
Ragan

1:00PM CrossFit Group Cla...

5 x 5 @ 195 lbs

5

Scott
Stalls

8:45 CrossFit Group Class...

5 x 5 @ 165 lbs

6

Ty
Graham

6:00 CrossFit Group Clase...

5 x 5 @ 0 lbs

6

Stephen
Dees

1:00PM CrossFit Group Cla...

4 x 5 @ 345 lbs

6

Jason
Wade

5:00PM CrossFit Group Cla...

3 x 5 @ 295 lbs

Needed to Build higher

6

Tevis
Blom

5:00PM CrossFit Group Cla...

2 x 5 @ 275 lbs

185,225,225,275,275

6

Bradley
Farrell

6:00PM CrossFit Group Cla...

1 x 5 @ 385 lbs

6

Daniel
McClanahan

6:00PM CrossFit Group Cla...

1 x 5 @ 335 lbs

6

Joel
Hartzler

1:00PM CrossFit Group Cla...

1 x 5 @ 515 lbs

Female Clients

1

Heather
Metzler

8:45 CrossFit Group Class...

5 x 5 @ 265 lbs

1

Stacy
Kapello-Fox

8:45 CrossFit Group Class...

5 x 5 @ 265 lbs

2

Jade
Knutson Day

6:00 CrossFit Group Clase...

5 x 5 @ 245 lbs

3

Meg
Gemelli

1:00PM CrossFit Group Cla...

5 x 5 @ 240 lbs

4

Amanda
Wickman

5:00PM CrossFit Group Cla...

5 x 5 @ 225 lbs

4

Olessia
Roth

5:00PM CrossFit Group Cla...

5 x 5 @ 225 lbs

5

Katie
Ragan

1:00PM CrossFit Group Cla...

5 x 5 @ 165 lbs

6

Eryn
Davis

5:00PM CrossFit Group Cla...

5 x 5 @ 155 lbs

7

Lindsey
Gerkens

1:00PM CrossFit Group Cla...

5 x 5 @ 145 lbs

2x @165 but holy pelvic bone pain

8

Abbey
McClanahan

5:00PM CrossFit Group Cla...

5 x 5 @ 135 lbs

8

Jennifer
Sullivan

8:45 CrossFit Group Class...

5 x 5 @ 135 lbs

8

Jordan
Warren

5:00PM CrossFit Group Cla...

5 x 5 @ 135 lbs

8

Shannon
Klotsko

6:00 CrossFit Group Clase...

5 x 5 @ 135 lbs

9

Blair
Williams

6:00 CrossFit Group Clase...

5 x 5 @ 125 lbs

10

Cris
Ruiz

6:00PM CrossFit Group Cla...

5 x 5 @ 60 lbs

11

Jamie
Savage

6:00 CrossFit Group Clase...

5 x 5 @ 45 lbs

12

Monica
Jacobs

8:45 CrossFit Group Class...

5 x 5 @ 0 lbs

ExpressFit

12

Courtney
Steele

6:00PM CrossFit Group Cla...

3 x 5 @ 255 lbs

185, 235, 255, 255, 255

12

April
Morvil

1:00PM CrossFit Group Cla...

2 x 5 @ 245 lbs

2sets x5 @225 1set x5 @175

12

Brooke
Scacheri

8:45 CrossFit Group Class...

2 x 5 @ 145 lbs

Worked up

12

Shelby
Morge

1:00PM CrossFit Group Cla...

1 x 5 @ 245 lbs

worked up - 125, 175, 205, 225, 245

12

Susan
Westberry

1:00PM CrossFit Group Cla...

1 x 5 @ 175 lbs