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Metcon

Glute Bridges

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Workout

Nov 28

– Metcon: The goal of today’s workout is to sustain your scores for each AMRAP. Each interval we are looking for around 80% effort for all 4 rounds.

Warm-up

A:

Partner up.

3 rounds of row 250 while partner rests.

Metcon Prep

B: Metcon (No Measure)

Set-up Pull-ups/Renegade Row Review

Metcon

C: Metcon (AMRAP - Rounds and Reps)

In a 5:00 Window x 4 Rounds:
Row 250 Meters
Remaining time:
Max Rounds of:
5 Pull-ups
10 Renegade Rows (50s, 30s) (total reps)
15 Box Jumps w. step down (24, 20)

~ Rest 60s between rounds

*Score = Total Rounds + reps.

Pick up each round where you left off.
L2: (Band Assisted Pull-ups) (40s, 25s) (20, 15)
L1: (Ring Rows) (light DBs) (Alt. Step-ups)
*Alternate Option: 200m Run, 60s Bike or Ski Erg

Extra Credit

D: Glute Bridges (3 x 30. Rest 60s.)

– squeeze glutes at top for a 1 count. These should start to burn around 15th rep.

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

Whiteboard:

Wednesday, November 28, 2018

Male Clients

1

Stephen
Dees

1:00PM CrossFit Group Cla...

12 + 8

2

Greg
Barber

6:00 CrossFit Group Clase...

12 + 1

3

Daniel
Scullion

6:00 CrossFit Group Clase...

11 + 0

4

Kevin
Randel

1:00PM CrossFit Group Cla...

10 + 0

too much man meat for the box jumps

5

Kevin
English

6:00PM CrossFit Group Cla...

9 + 5

6

Bradley
Farrell

6:00 CrossFit Group Clase...

9 + 4

7

Dan
Glauber

6:00 CrossFit Group Clase...

9 + 0

8

Scott
Stalls

8:45 CrossFit Group Class...

8 + 19

9

Brett
Smith

5:00PM CrossFit Group Cla...

7 + 1

10

Kevin
Boyette

6:00 CrossFit Group Clase...

7 + 0

11

Alan
Brook

8:45 CrossFit Group Class...

6 + 10

12

Ryan
Fox

6:00 CrossFit Group Clase...

8 + 28

Step ups not box jumps

13

Paul
Ragan

5:00PM CrossFit Group Cla...

8 + 23

35# renegade

14

Christian
Bolz

1:00PM CrossFit Group Cla...

7 + 20

45#

15

Jon
Higgins

6:00 CrossFit Group Clase...

6 + 23

45 LB dumbbells

16

Phillip
Jacobs

5:00PM CrossFit Group Cla...

6 + 0

45#

Female Clients

1

Liz
Vasquez

8:45 CrossFit Group Class...

11 + 15

2

Jill
Scullion

1:00PM CrossFit Group Cla...

10 + 0

3

Jade
Knutson Day

6:00 CrossFit Group Clase...

8 + 3

As written, strict pull-ups (first 2 pronated and last 3 supinate...

4

Shelby
Morge

6:00PM CrossFit Group Cla...

7 + 17

5

Christine
Abbata

6:00PM CrossFit Group Cla...

7 + 16

3rd rd was a minute short

6

Lindsey
Gerkens

8:45 CrossFit Group Class...

6 + 20

I think? Hard math

7

Stacy
Kapello-Fox

5:00PM CrossFit Group Cla...

6 + 10

Bit it on a box..again

8

Courtney
Steele

6:00PM CrossFit Group Cla...

5 + 17

30#, 20”

9

Kristy
Norton

5:00PM CrossFit Group Cla...

18 + 13

20#ren rows

10

Christina
Dees

8:45 CrossFit Group Class...

10 + 0

300 reps - EPU; 24'; 20#RR

11

Monica
Jacobs

8:45 CrossFit Group Class...

9 + 15

banded PU, 20#, step ups

12

Cherie
Borders

6:00 CrossFit Group Clase...

8 + 17

25lb rest rx

13

Katie
Ragan

5:00PM CrossFit Group Cla...

8 + 10

20lbs, 24in Step Ups, Banded PU

14

Brooke
Scacheri

8:45 CrossFit Group Class...

8 + 5

black and blue band pull up, 15#, step up

15

Private

6:00 CrossFit Group Clase...

8 + 3

16

Christine
Cadwallader

8:45 CrossFit Group Class...

8 + 2

#80 lat pull down #15 renegade rows Step ups

17

Fraleane
Holt

6:00 CrossFit Group Clase...

7 + 26

Banded (P&B), 25#, 24” stepup

18

Amanda
Wickman

6:00PM CrossFit Group Cla...

7 + 18

L2+ (band pu/25 RR/20” SU)

19

Jennifer
Sullivan

8:45 CrossFit Group Class...

6 + 15

Lat pulls80# 15#renrows 16”box stepups

20

Stephanie
Sumner

6:00 CrossFit Group Clase...

6 + 13

inverted pu; step ups; @35DB

21

Anna
Zarn

5:00PM CrossFit Group Cla...

6 + 5

15# rows, purple band, 20” jumps, not feeling great

22

Debbie
Bolz

8:45 CrossFit Group Class...

6 + 4

25# row, banded pull ups

23

Sarah
White

5:00PM CrossFit Group Cla...

5 + 5