135-155-165-185-205-235 

M/41/5’9”/195#

135, 135, 145, 155, 160, 165, 165

M/33/5'7"/217lbs

7 Sets for load
BackRackReverseLunge (3+3)

85-95x6

Just did this one to check the box. I never do reverse weighted lunges, only sometimes unweigted in warmup or CoolDown volume. Definitely had bad form and looked awkward and out of place at the powergym. Was not gonna do FrontRack, maybe next time for fun. Need to do finishing 100 lunges in big chunks soon. Maybe lunges are what I'm missing. Ugly.

m/51/190

115-135-155-160-160-155-155

35.5-45.5-50.5-55.5-60.5 kg
Only 5 sets as my left knee started to pain again 

M/37/6’/178#

145/155/165/175/185/195/205

Deo gratias

95-115-135-155-175-195-215

95

145-155-165-175-185-195-205
felt like I could have gone heavier in the end but followed my plan.

Sub front squat on smith machine
+30kg * 3 rounds
+35kg * 4 rounds

95-135-165-175-185-185-185

Never tried these before. Surprisingly challenging.

135-135-145-145-155-155-165

New movement, slightly awkward, especially wrt balance.  Stayed on the lighter side b/c of this.

50m/5'10"/185

Lunges 
1 50 
2 55 
3 60 
4 65 
5 67.5
6 70 
7 70

7 sets for load:
6 alternating front-rack reverse lunges (3/leg)
111-133-155-159-165-169-173

Five rounds for time of:
20 JPU
40 KB swings
60 air squats

25 lb KB. 

Took 34:39. 

Womens Rx 
45kg - 55kg - 5 sets @ 60kg (132lb)

Men's Rx
135/145/155/165/165/165/165

M 53/195/6’
Scaled the deadlifts to #225.
11 rnds.

95#/125/145/145/145/155/175
Awkward!
M/54/175/5'11"

RX in lbs 
65, 75, 95, 115, 125, 115, 105

Struggled with wrist mobility pain. This has been a problem for a year. Time to work through it. Refused to scale to dumbbells or crossed arm FR. Adjusted weight to manage pain to maintain form and consistency. 

135, 165, 185, 205, 205, 225, 245

Ouch!
The last 3 sets I had to cross my arms and rest the bar on the front of my shoulders.

135 Rx’d :( 

was hoping for more!

245lbs for 6 & 7th round 

M32    225lbsX6 Front Racked 

F33, also had no recorded previous weights for this

30 - 30 - 32.5 - 32.5 - 35 - 37.5 - 40kg, bar from the rack.
Probs could have gone a wee bit heavier, but our local Metcon involved 6 x 20 double DB reverse lunges, so the glutes are feeling it.

130-130-130-130-140-140-140 lbs

80 Kg

165-185-195-205-215-225-235lbs.


These were interesting! 

75-85-95-105-115-115-105#
Awkward.  For me, this was more of a coordination/balance workout than a strength/power effort. 

61/5’8”/156

3 sets @ 135lbs
2 sets @ 140lbs
2 sets @ 145lbs

M- 52 / 5'7 / 210 
Int- 115, 135, 155, 165, 175, 185, 195 all for 6.

M/49/6'2"/185#

95/115/125/135/145/155/165#

95-105-120-120-120-110-100 lbs
Thought I'd go heavier but I found the movement very challenging at >110. Something else to work on.

145-lbs

245lbs round 6&7

2 sets @ 125#
2 sets @ 130#
2 sets @ 135#
1 set @ 140# 

Up to 125#

55-65-65-75-75-75-80 lbs

M48 /Rx - 73kg. I have very little experience with front rack lunges and poor mobility so I took a few extra sets t slowly build up towards an unknown max. Is it a PR when you don’t have a previous score? Jokes aside, ended up doing 10 sets with a maximum load at 75kg (165lb) with 3 reps (2/r-1/l). 

What looked like a short session turned into a 60min workout. Good sesh!

Have a great day y’all. 

WOD:

7 sets for load:
6 alternating front-rack reverse lunges (3/leg)
Post heaviest load to comments.
Scaling:
Each set in today’s workout is meant to be heavy relative to each athlete's ability. Adjust the load as needed to maintain proper form and mechanics across all 7 sets.
Intermediate option:
Same as Rx’d

Went to 135, wrist started hurting switched to DB, got distracted and ended up pulling weeds LOL!

I will need to revisit this one. 

Up to 135#

I have a Word document with every main page WOD since 2007, and a word search for "reverse lunges" gets no hits.

David T.
M/64/5'8"/183

7 sets for load:
6 alternating front-rack reverse lunges (3/leg)
Post heaviest load to comments.
15-45-47.5-50-52.5-55-60
lbs

Did our Friday Bulletproof workout instead (40F and wet).

.5 mile run w/ 20# weight vest to the training area then

12 Days of Christmas
1 Wall walk (I did scaled WW)
2 Candlesticks
3 Burpees
4 Push-ups
5 Walking lunges
6 Air squats
7 Sit-ups
8 Jumping squats
9 Jumping lunges
10 Broad jumps
11 HSPU (I did 11 sec HS hold)
12 Pistols (I did pole assisted)
20’ish minutes

Then .5 mile run back + 1 additional mile w/ 20# weight vest (untimed)

Scaled due to elbows and not having pistols like that.  We were cold, wet, and happy at the end.  I'll work in some weighted reverse lunges tomorrow.

95/115/125/135/145/155/160

M/52/195#/5’10”

115/135/155/165/175/185/195 started at every 2mims then last 2 at every 3 mins. Have never tested heavy front rack reverse lunges. So pretty solid. Left leg def weaker. 

135-155-175-185-190-195-135

almost went down on 195 so decided to drop back down. Never done that movement that I can recall. Fun. 

Worked up to 55kg

2 rnds @ 65#
5 rnds @ 75#
m/53/175

95kg

Champions Club Scaling Notes

RANT
Ooh man I don't know if I've ever seen this on here before. Not sure how useful these notes would be, but definitely a worthwhile changeup! Just make sure to take big steps and pay attention to the arch in your foot.

MAIN DECISION
Is there really a difference between reverse lunges and walking lunges?

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY			x

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 200 meters
20 alternating lunges (not walking)
[pick one more movement you want to practice)

I DON'T HAVE THE FLEXIBILITY FOR FRONT RACK BUT STILL WANT TO LUNGE HEAVY SCALE
Just do heavy back squats. Lunging is squatting. But check out Kelly Starrett's stuff on front rack mobility

NO CHRIS, I DON'T HAVE THE FLEXIBILITY BUT I STILL WAN TO LUNGE HEAVY, NOT BACKC SQUAT HEAVY SCALE
Pick one, you probably don't get both. If you want to front lunge and are limited by flexibility, go light in weight and just do a bunch. 400m walking lunge with a pvc pipe in a front rack? 200m walking lunge with a 15-lb. bar?

GENERAL FEAR LEVEL: 5?

60,70,70,80,80,80,80 kg @94kgbw

Globo wod: If you are using iron plates today consider using a rack.  Dumbbells sub dumbbell front rack reverse lunges, same rep scheme.  If you max the available dumbbells do AMRAP sets.