Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Thursday, December 30, 2021

Metcon - Accessory

Thursday, December 30, 2021

CFG - Greg

1200 - 7 of us

Crossover Symmetry
Foam Roll

Warm Up

boot strapper
hollow hold
quad stretch toe touch
hamstring sweep
good morning


For time:
50/40 Calories of Rowing
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing

I scaled this to 135# Deadlift and went 12/10/8/5/5.
Row 1 - 3:50
DL - 3:10 (7:00)
Row 2 - 4:15 (11:13)


Three sets of:
Barbell Hip Thrusts ( 8 reps @ 2112)
Immediately followed by…
Barbell Hip Thrust Iso-Hold (15-30 seconds)
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)

I used 95# and was able to maintain good cadence, but short sloppy holds


Reverse Hyper - 2x8x50#

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