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Components

Deadlift

Metcon

Settings

Workout

Deadlift + Double Unders + Lunges

Knee sleeves will be nice to have for jump lunges. Bring them if you have them!

Warm-up

0:30 of Single Unders
0:30 of Double Unders
200m Run
10 Toy Soldiers
10 Walking Toe Touches
10 Wipers / side
10 Scorpions / side
10 GHD Hip Extensions
15 Banded Face Pulls
15 RKBS (HEAVY)
10 Jump Lunges
TOGETHER:
1:00 Couch Stretch / leg

Strength

Deadlift (3-3-3-3-3)

15 minutes

Metcon

Metcon (Time)

4 Rounds of:
10 Deadlifts (225/155)
50 Double Unders
*EMOM starting at minute 0, perform 10 Jump Lunges (5/leg). These must be performed at the X:00 mark and no later or the entire class must perform 5 Burpees at the moment of infraction. Yes, you will likely have to stop in the middle of your double under set. Make sure to keep an eye on the clock.

11 minute timecap
Scale the deadlift to a load where you can perform 10 unbroken most, if not all, rounds. Scale the numbers of double unders to an amount you can perform in a minute or less. Scale jump lunges to alternating step back lunges if needed.

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

Whiteboard:

Monday, October 15, 2018

Male Clients

1

Davey
Melzer

5pm CrossFit

1 x 3 @ 405 lbs

2

Craig
Kreinest

5pm CrossFit

1 x 3 @ 400 lbs

2

Jim
Sirovy

7pm CrossFit

1 x 3 @ 400 lbs

3

Adam
Gelfand

12pm CrossFit

1 x 3 @ 395 lbs

need more time

4

Connor
Miller 🍟 🍔

7pm CrossFit

1 x 3 @ 375 lbs

4

Joshua
Holmes

4pm CrossFit

1 x 3 @ 375 lbs

4

Papi
Aka Teddy

4pm CrossFit

1 x 3 @ 375 lbs

5

Eric
Macpherson

4pm CrossFit

1 x 3 @ 365 lbs

185-225-275-315-365

5

Jim
Pinkerton

6am CrossFit

1 x 3 @ 365 lbs

5

Robby
Tabellija

12pm CrossFit

1 x 3 @ 365 lbs

6

Brian
Kalmenson

6am CrossFit

1 x 3 @ 355 lbs

Bob kept adding weight. Ass.

7

Brandon
Thorsten

4pm CrossFit

1 x 3 @ 345 lbs

Unmotivated today.

8

Brian
Kent

5pm CrossFit

1 x 3 @ 335 lbs

9

Brad
Damon

6am CrossFit

1 x 3 @ 325 lbs

9

Jaimeson
Pollen

5pm CrossFit

1 x 3 @ 325 lbs

9

Ryan
Holcombe

6pm CrossFit

1 x 3 @ 325 lbs

10

Andrés
Herrera

4pm CrossFit

1 x 3 @ 315 lbs

10

Chris
Aldrich

6am CrossFit

1 x 3 @ 315 lbs

10

Fabricio
🦍

12pm CrossFit

1 x 3 @ 315 lbs

10

Private

6pm CrossFit

1 x 3 @ 315 lbs

10

Ken
Nelson

4pm CrossFit

1 x 3 @ 315 lbs

ran out of time

10

Ryan
Goderre

6pm CrossFit

1 x 3 @ 315 lbs

10

Scott
Wasowski

6pm CrossFit

1 x 3 @ 315 lbs

10

Tyler
Eickmann

5pm CrossFit

1 x 3 @ 315 lbs

10

Zach
Jones

12pm CrossFit

1 x 3 @ 315 lbs

knee wobble on first two, last rep was solid. Felt great.

11

Josh
Kwon

6pm CrossFit

1 x 3 @ 305 lbs

12

Mike
Tighe

6am CrossFit

1 x 3 @ 295 lbs

Down from 330 in August :-/

12

Ryan
Figuerado

5pm CrossFit

1 x 3 @ 295 lbs

13

Chris
Bartley

5pm CrossFit

1 x 3 @ 285 lbs

14

Bill
Curci

5pm CrossFit

1 x 3 @ 275 lbs

14

Brandon
Gonzalez

4pm CrossFit

1 x 3 @ 275 lbs

14

Olivier
Derei

7pm CrossFit

1 x 3 @ 275 lbs

stopped after set 3, back tight

15

Chris
Christian

6am CrossFit

1 x 3 @ 245 lbs

16

Chad
Baker

12pm CrossFit

1 x 3 @ 235 lbs

17

Jet
Javelet

6am CrossFit

5 x 3 @ 215 lbs

18

James
Tamashiro

7pm CrossFit

1 x 3 @ 205 lbs

19

Travis
Felderhoff

6am CrossFit

1 x 3 @ 185 lbs

Nursing a lower back injury.

20

Marco
Hernandez

6pm CrossFit

5 x 3 @ 105 lbs

21

Akhil
Alluri

7pm CrossFit

5 x 3 @ 30 lbs

Female Clients

1

Claudia
Chaloner

12pm CrossFit

1 x 3 @ 275 lbs

conventional, 315 x 1 sumo...wasn't feeling it

1

Patrisha
Wilson

6am CrossFit

1 x 3 @ 275 lbs

2

Kim
McGrath

7pm CrossFit

1 x 3 @ 245 lbs

no juice today

2

Patricia
Brown

6pm CrossFit

1 x 3 @ 245 lbs

3

Jaclyn
Morbitzer

12pm CrossFit

1 x 3 @ 240 lbs

4

Maria
Mercado

6pm CrossFit

1 x 3 @ 235 lbs

5

Gracie
Laciste

4pm CrossFit

1 x 3 @ 230 lbs

6

Karli-Mae
Ochoa

6am CrossFit

1 x 3 @ 225 lbs

7

Janis
Green

7am CrossFit

1 x 3 @ 220 lbs

8

Kait
Pollen

4pm CrossFit

1 x 3 @ 215 lbs

8

Laura
Ringgold

4pm CrossFit

1 x 3 @ 215 lbs

9

Emily
Gruber

6am CrossFit

1 x 3 @ 205 lbs

9

Heather
Dunn

5pm CrossFit

1 x 3 @ 205 lbs

9

Jen
Carroll

4pm CrossFit

1 x 3 @ 205 lbs

10

Camille
Chamberlen

7am CrossFit

1 x 3 @ 180 lbs

10

Danielle
Barragan

12pm CrossFit

1 x 3 @ 180 lbs

10

Janelle
Humphrey

6am CrossFit

1 x 3 @ 180 lbs

10

Theresa
Brinsa

12pm CrossFit

1 x 3 @ 180 lbs

11

Beth
Gray

12pm CrossFit

1 x 3 @ 175 lbs

watch your ass (don't bring it up higher)

12

Private

6pm CrossFit

1 x 3 @ 160 lbs

13

kasey
stark

4pm CrossFit

1 x 3 @ 155 lbs

13

Tammy
Nguyen

6am CrossFit

1 x 3 @ 155 lbs

14

Kelly
Hill

6pm CrossFit

1 x 3 @ 145 lbs

15

Chelsie
Coughlin

8am CrossFit

1 x 3 @ 105 lbs