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Components

Deadlift

Metcon

Settings

Workout

Deadlifts + Carry, Sled Push, GHR

Warm-up

3 Rounds of:
200m Run
10 PVC GHD Hip Extensions
1 minute Front Plank

Strength

Deadlift (Triples @ 80%)

10 Minutes to build to 80% then 4 set of 3 Reps every 2:00
These are all touch and go reps

Metcon

Metcon (Time)

20 Minutes of:
80m Suitcase Carry (70/50 or 71/53) (40m per side)
40m (20m down and back) Sled Push (+180/+110)
5 GHR's (Scale to 12 Weighted GHD Hip Ext)
8 Banded Wood Choppers / side

This is meant to be a steady finisher not a sprint for time.

Mobility

Metcon (No Measure)

2 min Pigeon Stretch / side
1 min Calf Stretch / side
2 min 'KB on knee' Ankle Mobility / side

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

Whiteboard:

Tuesday, February 18, 2020

Male Clients

1

Adam
Gelfand

6am CrossFit

4 x 3 @ 345 lbs

2

Papi
Aka Teddy

12pm CrossFit

4 x 3 @ 335 lbs

3

Ramon
Ulloa

4pm CrossFit

4 x 3 @ 315 lbs

4

Brad
Damon

6am CrossFit

4 x 3 @ 310 lbs

5

Fabricio
🦍

8am CrossFit

4 x 3 @ 305 lbs

overhand grip

6

Fernando
Flores

6pm CrossFit

4 x 3 @ 300 lbs

7

Private

6am CrossFit

4 x 3 @ 295 lbs

7

Mike
Tighe

8am CrossFit

4 x 3 @ 295 lbs

7

Tyler
Eickmann

8am CrossFit

4 x 3 @ 295 lbs

8

Hipster
Carlos

6am CrossFit

4 x 3 @ 275 lbs

8

Jaimeson
Pollen

5pm CrossFit

4 x 3 @ 275 lbs

8

Jake
White

6am CrossFit

4 x 3 @ 275 lbs

8

Ron
Kao

12pm CrossFit

4 x 3 @ 275 lbs

135,185,225,255, 275

9

Lenny
T

6pm CrossFit

4 x 3 @ 265 lbs

10

Andrés
Herrera

4pm CrossFit

4 x 3 @ 255 lbs

Sumo

10

Eric
Otero

5pm CrossFit

4 x 3 @ 255 lbs

11

Ashish
Grover

7am CrossFit

4 x 3 @ 245 lbs

11

Bill
Curci

4pm CrossFit

4 x 3 @ 245 lbs

11

Danny
Meadows

7am CrossFit

4 x 3 @ 245 lbs

11

Ryan
Holcombe

6pm CrossFit

4 x 3 @ 245 lbs

12

Ahmed
Dahir

7am CrossFit

4 x 3 @ 235 lbs

12

Aldair
Rodriguez

6pm CrossFit

4 x 3 @ 235 lbs

13

Jordan
Hershberger

5pm CrossFit

4 x 3 @ 215 lbs

14

Chad
Baker

12pm CrossFit

4 x 3 @ 205 lbs

15

Eduardo
Anguiano Lopez

7am CrossFit

4 x 3 @ 195 lbs

16

Ken
Nelson

4pm CrossFit

4 x 8 @ 185 lbs

Resting my back.

Female Clients

1

Claudia
Chaloner

12pm CrossFit

4 x 3 @ 245 lbs

hook grip

2

Deandra
Van Houten

8am CrossFit

4 x 3 @ 235 lbs

2

Patrisha
Wilson

7am CrossFit

4 x 3 @ 235 lbs

overhand only

3

Maria
Mercado

6pm CrossFit

4 x 3 @ 210 lbs

Double overhand

4

Hannah
Breal

5pm CrossFit

4 x 3 @ 200 lbs

4

Kym
Janke

4pm CrossFit

4 x 3 @ 200 lbs

5

Karli-Mae
Ochoa

8am CrossFit

4 x 3 @ 195 lbs

80%

5

Laura
Ringgold

6am CrossFit

4 x 3 @ 195 lbs

145,155,165,175,185

6

Allison
Hart

6pm CrossFit

4 x 3 @ 175 lbs

6

Lindsey
Hempy

6am CrossFit

4 x 3 @ 175 lbs

6

Melissa
Gomez

7am CrossFit

4 x 3 @ 175 lbs

6

Michelle
Robidas

6am CrossFit

4 x 3 @ 175 lbs

7

Lisa
Gift

5pm CrossFit

4 x 3 @ 170 lbs

overhand grip

8

Kaitlin
Woods

6pm CrossFit

4 x 3 @ 165 lbs

9

kasey
stark

5pm CrossFit

4 x 3 @ 160 lbs

10

Brenna
Jarrells

12pm CrossFit

4 x 3 @ 155 lbs

10

Donica
Ryder ⛵️

6am CrossFit

4 x 3 @ 155 lbs

11

Esmeralda
Bernal

5pm CrossFit

4 x 3 @ 145 lbs

11

Kait
Pollen

5pm CrossFit

4 x 3 @ 145 lbs

62%

11

Veronica
King

4pm CrossFit

4 x 3 @ 145 lbs

12

Wendy
Escalante

6pm CrossFit

4 x 3 @ 140 lbs

13

Manda
Serna

4pm CrossFit

4 x 3 @ 135 lbs

14

Yaili
Dominguez ...

5pm CrossFit

4 x 3 @ 115 lbs

15

Gretchen
Otero

5pm CrossFit

4 x 6 @ 105 lbs

16

Jaymee
Rivera

12pm CrossFit

6 x 3 @ 95 lbs

17

Nakisha
Sivers

5pm CrossFit

4 x 3 @ 0 lbs

sub: resistand band hip thrusts; monster walks; pull-throughs