•20 YARD LATERAL LUNGE STRETCH
•45 SECONDS COUCH STRETCH EACH SIDE
•10 HURDLER HIP OPENERS PER SIDE
•40 YD BANDED LATERAL SHUFFLE
•20 SEC WALL-SIT+12 ALT STATIONARY LUNGES+20 SEC WALL-SIT+12 ALT STATIONARY LUNGES
5 x 8 BACK SQUAT 5 X 8
*BUILD ACROSS ON ALL SETS
*IF YOU HAVE NOT BEEN ON A MONDAY SINCE THIS HIGH VOLUME CYCLE STARTED, DO YOUR SOUL AND LEGS A FAVOR AND GO LIGHT
1/30/2023 - CrossFit - Metcon
•40 SA DB PUSH PRESS (20 PER SIDE BROKEN UP ANY WAY) (50/35)
•30 WALLBALLS (20/14)
•20 FRONT SQUATS (95/65)
•10 BURPEE CTB PULL-UPS
1/30/2023 - RSCF Comp - Weightlifting
27/21/15/9
•THRUSTERS (95)
•CAL ROW
---REST 8 MINUTES---
21/15/9
•CLUSTER (115)
42/30/18
•ASSAULT BIKE CALS
---REST 5 MINUTES---
15/12/9
•DEADLIFTS (275)
•BOX JUMPS (30)
AFTERNOON SESSION
•BACK SQUAT 3X5 @ 80% 3X3 @85% 3X2@90%
•FRONT SQUAT 3 REPS EVERY MIN X 10 @ 75%
•BULGARIAN SPLIT SQUATS 4X6 PER LEG (RPE ~6)
*increase weight by 5% from last week
•GLUTE BRIDGE 4X6 *BUILD TO A HEAVY (1+1/4 REPS)
•YOLK CARRY x 4(100FT <-> 25 FT AT A TIME) @ 520#
•REVERSE HYPERS 4X10
Comments
Rachel Engelsman 1 month ago / Reply
BACK SQUAT 5 X 8: 135 lbs
Chris Davros 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 8:27
Lauren Hensley 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 8:00
Charde Carter 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:41
Caroline Campbell 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 5:58
Ashley Boyce 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 4:45
Dennis Moore 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:04
Robb Campbell 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:08
Gil Camareno 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:02
Gabriel Vidal 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 8:00
Javier Ramirez 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:44
Pablo Moreno Garcia 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:45
Dwayne London 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:03
Kyle Daroca 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:53
Lainey Eddlemon 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 5:50
Sarah Gumina 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:22
irina shport 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:23
Colin Finnegan 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 3:50
Colin Finnegan 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 3:50
Javier Ramirez 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 230 lbs
Kyle Daroca 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 230 lbs
Pablo Moreno Garcia 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 135 lbs
Dwayne London 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 170 lbs
Gabriel Vidal 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 185 lbs
irina shport 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 145 lbs
Sarah Gumina 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 125 lbs
Lainey Eddlemon 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 130 lbs
Evan Venable 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 4:57
Caroline Campbell 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 75 lbs
Lorena Peñuela Cantor 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 85 lbs
Kara Pitre 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 195 lbs
Charde Carter 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 165 lbs
Ashley Boyce 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 165 lbs
Dennis Moore 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 215 lbs
Val Baheth 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 215 lbs
Chase Justilien 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 285 lbs
Lauren Hensley 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 135 lbs
Nicole Pascale 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 155 lbs
Austin Henrikson 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 295 lbs
Gil Camareno 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 295 lbs
Todd Sumrall 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 315 lbs
Rachael Pribulsky 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:47
Brant Faircloth 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:08
Justin Kozak 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 4:03
Broc Kelleher 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:25
Allison Junca 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:34
Angela Puckett 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:14
Rachael Pribulsky 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 155 lbs
Allison Junca 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 140 lbs
Evan Venable 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 215 lbs
Brant Faircloth 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 215 lbs
Scott Johnson 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 275 lbs
Colin Finnegan 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 305 lbs
Angela Puckett 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 135 lbs
Broc Kelleher 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 225 lbs
Katy Hines 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 105 lbs
Sergi Lendinez 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 155 lbs
Kerri Lee 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 200 lbs
Christopher Carroll 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:00
Ben Sanders 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 5:54
Kristi Kron 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:50
Sonia Armstrong 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:13
Zachary DeRouen 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 8:00
Madalyn Mahfouz 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:21
Ben Sanders 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 195 lbs
Christopher Carroll 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 165 lbs
Zachary DeRouen 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 165 lbs
Sonia Armstrong 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 95 lbs
Kristi Kron 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 175 lbs
Austin Chipps 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 5:11
Julie Schneider 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 5:25
Notes: DUs- #25 DB - 10# WB - #55 FS - chin to bar PUs
Justin Cifreo 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:55
Todd Sumrall 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:12
Sean Pfifer 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 4:36
Danielle Miles 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 5:41
Ashlyn Barclay 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:00
Emma Danos 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:42
Austin Chipps 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 5:11
Austin Chipps 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 5:11
Sean Pfifer 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 265 lbs
Emma Danos 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 145 lbs
Notes: 5 reps
Julie Schneider 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 125 lbs
Danielle Miles 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 180 lbs
Notes: 5 reps
Andrew Chicoine 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 245 lbs
Justin Cifreo 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 315 lbs
Ashlyn Barclay 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 155 lbs
Lyle Hitt 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 255 lbs
Kenny Landeche 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 285 lbs
Austin Chipps 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 225 lbs
Davis Heebe 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 4:24
Davis Heebe 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 235 lbs
Beena Pfifer 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:56
Beena Pfifer 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 135 lbs
maria freeman 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 5:10
maria freeman 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 135 lbs
Charley Chehardy 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 5:15
Charley Chehardy 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 180 lbs
Karla Campesi 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 5:51
Karla Campesi 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 110 lbs
Mitchell Worley 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:03
Mitchell Worley 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 205 lbs
Tyler turner 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:25
Tyler turner 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 138 lbs
Connor Henry 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 5:09
Connor Henry 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 235 lbs
Conrad Brethold 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 5:16
Conrad Brethold 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 245 lbs
Benjamin Bradford 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 5:35
Benjamin Bradford 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 225 lbs
Jonathan Arnold 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 4:29
Jonathan Arnold 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 335 lbs
Janie Rhymes 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:08
Janie Rhymes 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 125 lbs
Trisha Ourso 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:37
Trisha Ourso 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 95 lbs
Cat Jacquet 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:49
Cat Jacquet 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 125 lbs
Kaiti Hoover 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 4:55
Kaiti Hoover 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 150 lbs
Andrea Doming 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:10
Andrea Doming 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 95 lbs
Ben Spalding 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:31
Ben Spalding 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 185 lbs
Patrick Morris 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 8:05
Patrick Morris 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 165 lbs
Andy Hatcher 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:28
Andy Hatcher 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 185 lbs
Jett Bourgeois 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:35
Jett Bourgeois 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 155 lbs
Charlie Mayeux 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 295 lbs
Charlie Mayeux 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 4:09
Jack Gonsoulin 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 4:18
Ben Haines 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 4:27
Ashleigh Gnat 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 4:32
Eric Lhymn 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 4:17
Ashleigh Gnat 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 170 lbs
Jack Gonsoulin 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 245 lbs
Ben Haines 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 275 lbs
Vincent Shaw 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 9:50
Notes: 50# DB
Vincent Shaw 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 215 lbs
Notes: 135/155/185/205/215
Courtney Debetaz 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:45
Artie Fillastre 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 8:23
Tony Ippolito 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 6:34
JOHN LOMBARDO 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 8:49
Melissa Weinsz 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 4:41
Sarah Teague 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:04
Amy Pinero 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:00
Olivia McClure 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 5:17
Mary Green 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 10:19
Sydney Curtis 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 9:13
Charli Chavez 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 5:30
Audra Jones 1 month, 3 weeks ago / Reply
1/30/2023 - CrossFit - Metcon: 7:34
Sarah Teague 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 120 lbs
Amy Pinero 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 60 lbs
Melissa Weinsz 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 195 lbs
Olivia McClure 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 150 lbs
Sydney Curtis 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 135 lbs
Nancy Patout 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 90 lbs
Tony Ippolito 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 195 lbs
Courtney Debetaz 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 195 lbs
Alice Brown 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 125 lbs
Audra Jones 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 135 lbs
Mary Green 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 135 lbs
Charli Chavez 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 37.5 lbs
JOHN LOMBARDO 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 185 lbs
Artie Fillastre 1 month, 3 weeks ago / Reply
BACK SQUAT 5 X 8: 195 lbs
Login Required
Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.
Follow us on Facebook, Twitter, and Instagram!
-
3079-C Government St
Baton Rouge, Louisiana 70806 - 225-747-0457
-
andrew@redstickhealthperformance.com
Rachel Engelsman 1 month ago / Reply
1/30/2023 - CrossFit - Metcon: 6:46
Notes: 20lb SA push 55lb front squat