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Components

Tempo Deadlift

Weighted Pull-ups

Settings

Workout

Tempo Deadlift 1RM

Warm-up

2 rounds:
200M Run
8 Wall-facing Squats
8 Good Mornings, barbell
8 Hip Bridges, barbell
6 GHD Hip & Back Extensions
4 Broad Jumps

Then ramp up to 50% 1RM Deadlift with 5-5-5

Pre-WOD mobility:
MBOD (2 min each side)
Low back smash (2 min each side)

Weightlifting

Tempo Deadlift (1-1-1-1-1-1-1)

1 second pause at the top
10 second descent
1 second pause at the bottom

Gymnastics

Weighted Pull-ups (10-10-10)

The Strict Pull-up

3 sets of up to 10 strict pull-ups (use band or add weight to get close to 10)

Note: To save your results, for strict pull-ups use a weight of "0". For banded pull-ups, use a weight of "0" and add your band in the comments.

Post-WOD Recovery

Super couch (2 min each side)
Seated hamstring stretch (3 min hold)

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

Whiteboard:

Monday, March 02, 2020

Male Clients

1

Bradd
Gott

CrossFit: 5:00 AM

1 x 1 @ 335 lbs

2

Private

6:30 PM CrossFit

1 x 1 @ 315 lbs

3

Sam
Schuster

4:30 PM CrossFit

1 x 1 @ 305 lbs

3

Sean
Donovan

5:30 PM CrossFit

1 x 1 @ 305 lbs

185

4

Justin
Clites

6:30 PM CrossFit

1 x 1 @ 285 lbs

5

Private

CrossFit: 5:00 AM

1 x 1 @ 275 lbs

5

Justin
Callas

4:30 PM CrossFit

1 x 1 @ 275 lbs

5

Wes
Stinchcomb

CrossFit: 5:00 AM

1 x 1 @ 275 lbs

6

Preston
Gott

4:30 PM CrossFit

1 x 1 @ 255 lbs

7

Tim
Caucutt

5:30 PM CrossFit

7 x 1 @ 245 lbs

7

Hazen
Arnold

Open Gym 11am - 1pm

1 x 1 @ 245 lbs

7

Richard
Bruce

4:30 PM CrossFit

1 x 1 @ 245 lbs

8

Private

CrossFit: 5:00 AM

1 x 1 @ 235 lbs

9

David
Minich

6:30 PM CrossFit

1 x 1 @ 205 lbs

Recovering from the flu...probably could have done more

10

Ron
Bunch

6:00 AM CrossFit

7 x 1 @ 185 lbs

10

Barrett
Wolf

4:30 PM CrossFit

1 x 1 @ 185 lbs

11

Robie
Monroe

10:00 AM CrossFit

1 x 1 @ 145 lbs

12

Ian
Gott

4:30 PM CrossFit

1 x 1 @ 100 lbs

13

JT
Polcak

5:30 PM CrossFit

1 x 1 @ 0 lbs

185

Female Clients

1

Anna
Silbaugh

6:30 PM CrossFit

1 x 1 @ 285 lbs

225,235,245,255,265,275,285

1

Tash
Clites

6:30 PM CrossFit

1 x 1 @ 285 lbs

125 195 225 245 265 285

2

Alyssa
Stookey

Open Gym 11am - 1pm

1 x 1 @ 265 lbs

Felt good; did 1 sec pause at bottom before weights hit floor...

3

Denee
Wolf

4:30 PM CrossFit

1 x 1 @ 215 lbs

155, 165, 175, 185, 195, 205, 215

3

Leesa
Fritz

Open Gym 11am - 1pm

1 x 1 @ 215 lbs

4

Susanne
Grover

10:00 AM CrossFit

1 x 1 @ 205 lbs

5

Elese
Kyle

10:00 AM CrossFit

1 x 1 @ 165 lbs

125/135/140/145/155/160/165

6

Lori
Lytle

10:00 AM CrossFit

1 x 1 @ 155 lbs

7

Clelia
Stevens

10:00 AM CrossFit

5 x 1 @ 145 lbs

125#,135#

7

Lauren
Taylor

10:00 AM CrossFit

5 x 1 @ 145 lbs

125#, #135

8

Brittany
Brooks

10:00 AM CrossFit

1 x 1 @ 140 lbs

8

Joanne
(Joe) Hill ...

6:30 PM CrossFit

1 x 1 @ 140 lbs

9

Irish
Sirmons

4:30 PM CrossFit

1 x 1 @ 135 lbs

nursing a sore lower back :/

9

Kelley
Wallace

CrossFit: 5:00 AM

1 x 1 @ 135 lbs

10

Jeannie
Monroe

10:00 AM CrossFit

2 x 1 @ 115 lbs

2 x 1 @ 95 1 x 1 @ 75 1 x 1 @ 65 1 x 1 @ 55

11

Megan
Gott

4:30 PM CrossFit

1 x 1 @ 105 lbs

12

Chloe
Coffelt

4:30 PM CrossFit

1 x 1 @ 90 lbs

13

Marcey
McCowan

10:00 AM CrossFit

3 x 3 @ 85 lbs

3x4 @55