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Components

Deadlift

Face Off

Settings

Workout

Face Off

Warm-up

Partner Warmup:
4 Rounds of:
(A) 200m Run
(B) 5 Inchworms + Walking Toe Touches remainder of time
2 Rounds of:
(A) 10 GHD Hip Extensions + 0:10 HOLD at top then 0:30 Hollow Hold
(B) Banded Face Pulls in the time it takes A to finish

Strength

Deadlift (3 every 2 minutes x 7 sets)

Building up in weight throughout

Metcon

Face Off (Time)

Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Score is our slowest round of the five.

Please scale so that 9 Deadlifts can be done consecutively every round and with ease. Scale the rep scheme down if you don't finish the first round in less than 3 minutes. Scaling back is very honorable, as this will be difficult, so 9,9,12/9 or 7,7,10/8 are options. Try not to scale lower than that rep count.

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

Whiteboard:

Tuesday, March 19, 2019

Male Clients

1

Scott
Kellner

6am CrossFit

1 x 3 @ 435 lbs

2

Trenton
Mulder

5pm CrossFit

1 x 3 @ 407 lbs

3

Adam
Gelfand

12pm CrossFit

1 x 3 @ 405 lbs

4

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 3 @ 385 lbs

belted at 315

5

Robert
Christie

6am CrossFit

1 x 3 @ 375 lbs

6

Papi
Aka Teddy

7pm CrossFit

1 x 3 @ 365 lbs

7

Nate
Cobb

8am CrossFit

1 x 3 @ 340 lbs

8

Brian
Kalmenson

6am CrossFit

1 x 3 @ 335 lbs

8

Jaimeson
Pollen

5pm CrossFit

1 x 3 @ 335 lbs

9

Brad
Damon

6am CrossFit

1 x 3 @ 325 lbs

9

Ryan
Holcombe

7pm CrossFit

1 x 3 @ 325 lbs

10

Fabricio
🦍

12pm CrossFit

1 x 3 @ 315 lbs

10

Mike
Tighe

12pm CrossFit

1 x 3 @ 315 lbs

11

Jake
White

6am CrossFit

1 x 3 @ 305 lbs

form could use improvement. Full reps still

11

Ramon
Ulloa

4pm CrossFit

1 x 3 @ 305 lbs

11

Zach
Jones

12pm CrossFit

1 x 3 @ 305 lbs

12

Andrés
Herrera

4pm CrossFit

1 x 3 @ 295 lbs

Sumo

12

Chris
Christian

6am CrossFit

1 x 3 @ 295 lbs

12

Nathan
Thompson

12pm CrossFit

1 x 3 @ 295 lbs

12

Ryan
Figuerado

5pm CrossFit

1 x 3 @ 295 lbs

12

Ryan
Goderre

5pm CrossFit

1 x 3 @ 295 lbs

13

Jason
Jarrells

4pm CrossFit

1 x 3 @ 285 lbs

14

Brandon
Thorsten

5pm CrossFit

1 x 3 @ 275 lbs

"Low back management"

14

Robby
Tabellija

12pm CrossFit

1 x 3 @ 275 lbs

lower back pain

14

Ron
Singer

6pm CrossFit

1 x 3 @ 275 lbs

14

Saul
Manzo

6pm CrossFit

1 x 3 @ 275 lbs

15

Chad
Baker

12pm CrossFit

1 x 3 @ 255 lbs

16

Christopher
Gonzalez

7am CrossFit

1 x 3 @ 245 lbs

17

James
Tamashiro

7pm CrossFit

1 x 3 @ 185 lbs

17

Todd
Young

7am CrossFit

1 x 3 @ 185 lbs

18

Mel
Nutter

7pm CrossFit

1 x 3 @ 125 lbs

19

Ron
Kao

7pm CrossFit

1 x 3 @ 0 lbs

235lb glute raises on bench

Female Clients

1

Patrisha
Wilson

6am CrossFit

1 x 3 @ 275 lbs

2

Deandra
Van Houten

4pm CrossFit

1 x 3 @ 255 lbs

3

Kim
McGrath

4pm CrossFit

1 x 3 @ 245 lbs

4

Maria
Mercado

7pm CrossFit

1 x 3 @ 235 lbs

5

Jaclyn
Morbitzer

8am CrossFit

1 x 3 @ 225 lbs

5

Nicole
Schneider

12pm CrossFit

1 x 3 @ 225 lbs

6

Alicia
Dolan

8am CrossFit

1 x 3 @ 215 lbs

6

Kait
Pollen

5pm CrossFit

1 x 3 @ 215 lbs

double over hand, no belt

6

Kym
Janke

4pm CrossFit

1 x 3 @ 215 lbs

should have gone heavier

7

Genesis
Dejesus

7pm CrossFit

1 x 3 @ 205 lbs

8

Camille
Chamberlen

7am CrossFit

1 x 3 @ 195 lbs

9

Katie
Spurrell

5pm CrossFit

1 x 3 @ 185 lbs

10

Janis
Green

7am CrossFit

1 x 3 @ 175 lbs

sore back

10

Tammy
Nguyen

6am CrossFit

1 x 3 @ 175 lbs

11

kasey
stark

5pm CrossFit

1 x 3 @ 170 lbs

12

Becca
Chang

6pm CrossFit

1 x 3 @ 165 lbs

13

Ana
Lozano

6pm CrossFit

7 x 3 @ 155 lbs

13

Alissa
Cobb

7am CrossFit

1 x 3 @ 155 lbs

13

Allison
Hart

12pm CrossFit

1 x 3 @ 155 lbs

14

Beth
Gray

6pm CrossFit

1 x 3 @ 145 lbs

relatively easy

14

Brenna
Jarrells

4pm CrossFit

1 x 3 @ 145 lbs

14

Danielle
Barragan

12pm CrossFit

1 x 3 @ 145 lbs

15

Gretchen
Otero

7pm CrossFit

1 x 3 @ 125 lbs

15

Sharon
Yoon 🦄

4pm CrossFit

1 x 3 @ 125 lbs