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Tag → Back Extensions

Tuesday 09/01/15 Posted by admin on August 31, 2015 • No comments

A. Warm-Up: 3x,
1-5 Muscle-Ups
10 Pistols
15 Back Extensions
30 Double-Unders

B. Snatch Pull + Power Snatch x 10

C. EMOM x10
10 Barbell Facing Burpees
-Scale Accordingly

 

Wednesday 08/19/15 Posted by admin on August 18, 2015 • No comments

A. Warm-Up, 3x:
:30 Box Stretch
10 Scap Pull-Ups
10 Push-Ups

B. Strength
1. Max Rep Strict Pull-Ups
2. 5 sets @ 60% of max rep
3. 3 sets @ 30% of max rep weighted

C. Midline Work
3 sets:
30 Weighted Sit-Ups
30 Back Extensions
-rest 2-3:00

 

Tuesday 06/16/15 Posted by admin on June 15, 2015 • No comments

A. Back Squat
3 @ 62.5%
3 @ 72.5%
3+@ 82.5%5×10@ 52.5%

B. 3 rounds NFT:
10 Weighted Back Extensions
10 Weighted GHD Sit-Ups
10 KB Windmills (5 each arm)

017

Tuesday 01/13/15 Posted by admin on January 12, 2015 • Comment

“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-30:00 cut-off

filthy50

Wednesday 02/19/14 Posted by admin on February 18, 2014 • No comments

A. Back Squat 10-10-10
-60% of 1RM

B. RDL 5X5
-40% of Deadlift 1RM

C. 50 Back Extensions
-Break into as few sets as possible

Friday 09/27/13 Posted by admin on September 26, 2013 • No comments

REMINDERS:
NO 5:30pm class today, mandatory Grapevine Gauntlet meeting in place of this. There will also be no classes on Saturday the 28th due to the event.
You can set-up tents and chairs outside Saturday morning. Athletes are required to check in at 8:30am AT THE LATEST.
The kids room will be closed during the event, please plan accordingly.

CrossFit Warm-Up

then,

“Michael”
3 Rounds
800m run
50 Back Extensions
50 Sit-Ups

or

“1/2 Michael”
3 rounds:
400m run
25 Supermans
25 Sit-Ups

 

Sunday 08/11/13 Posted by admin on August 10, 2013 • No comments

Happy Birthday Sarah B.!

400m Farmers Walk

*This is NOT A TIMED workout. The idea is to pick up something heavy and walk the distance carrying it to work on grip strength. Dumbbells, Kettlebells, or Plates. Please do not drop them on the concrete during walk.

then,
5 Rounds:
10 GHD Sit-Ups
10 Back Extensions

*Scale-up: Weighted
*Rest as needed between rounds, not for time

Strong Girl!