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Components

Deadlift

RIPCORD

Settings

Workout

Monday

Warm-up

8min...AMRAP
30 Mountain Climbers
10 Alt Groiners
4 Broad Jumps
10 Bent over Row
10 Deadlifts
10 Good Mornings
10 Back Squats
10 Scap Pull Ups

Deadlift Prep...
5 Tempo Deadlifts
5 Paused Deadifts
5 Speed on the way up Deadlifts

Strength

Deadlift (Heavy 1-Rep)

Deadlift

ON A 15:00 RUNNING CLOCK...
Build to Heavy 1-Rep Deadlift

(Score is Load)

Workout

16min Time Cap
C2B (assisted band)
Deadlift 85/55-70/50
400m Run / 500m Row / 1.45s Bike
_____________________________

RIPCORD (Time)

4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift 60/42.5 (85/60)
400m Run

_____________________
C2B (assisted band)
Deadlift 85/55-70/50
400m Run (bird boxes)

Optional Cool Down

90s Left Banded Hamstring Stretch
90s Right Banded Hamstring Stretch
1:00 Cobra Stretch
1:00 Child's Pose

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

Whiteboard:

Monday, 24, February 2020

Male Clients

1

David
Loubser

6:35pm CrossFit

1 x 1 @ 220 kg

2

Samuel
Bowerbank

6:35pm CrossFit

1 x 1 @ 210 kg

3

Colby
Ellis

6:35pm CrossFit

1 x 1 @ 202 kg

4

Andy
Walker

7:40pm CrossFit

1 x 1 @ 200 kg

4

Ben
Murtagh

4:25pm CrossFit

1 x 1 @ 200 kg

4

Tom
Chisholm

9:30am CrossFit

1 x 1 @ 200 kg

20 reps 85kg

5

Tom
Betts

6:35pm CrossFit

1 x 1 @ 180 kg

6

Phil
Langley

7:00am CrossFit

1 x 1 @ 177 kg

7

Bruce
Peake

5:30pm CrossFit

1 x 1 @ 175 kg

8

Ben
Haynes

9:30am CrossFit

1 x 1 @ 170 kg

8

Daniel
Reilly

5:30pm CrossFit

1 x 1 @ 170 kg

8

Danut
Negoita

9:30am CrossFit

1 x 1 @ 170 kg

8

Jordan
Ganley

7:40pm CrossFit

1 x 1 @ 170 kg

8

Liam
O'shea

6:35pm CrossFit

1 x 1 @ 170 kg

8

Louis
Hill

5:30pm CrossFit

1 x 1 @ 170 kg

9

Andrew
Crane

9:30am CrossFit

1 x 1 @ 166 kg

10

Karl
Dickson

9:30am CrossFit

1 x 1 @ 165 kg

11

Ady
Griffith

5:30pm CrossFit

1 x 1 @ 160 kg

11

Ryan
Brown

4:25pm CrossFit

1 x 1 @ 160 kg

11

Stephen
Dancey

6:00am CrossFit

1 x 1 @ 160 kg

12

Chris
Topping

4:25pm CrossFit

1 x 1 @ 150 kg

12

Jack
Marriott

7:00am CrossFit

1 x 1 @ 150 kg

12

Matt
Chard

7:00am CrossFit

1 x 1 @ 150 kg

13

Glen
Mullan

6:35pm CrossFit

1 x 1 @ 140 kg

14

Nick
Metcalfe

6:00am CrossFit

1 x 1 @ 130 kg

15

Matt
Kiely

6:00am CrossFit

1 x 1 @ 120 kg

16

mike
willerton

6:00am CrossFit

1 x 1 @ 117.5 kg

16

Vincent
Pierron

4:25pm CrossFit

1 x 1 @ 117.5 kg

17

Kiran
Mannava

7:00am CrossFit

1 x 1 @ 100 kg

Female Clients

1

Sophie
Knight

6:35pm CrossFit

1 x 1 @ 135 kg

2

Kelly
Cusworth

9:30am CrossFit

1 x 1 @ 125 kg

3

Brooke
Ellis

6:35pm CrossFit

1 x 1 @ 115 kg

3

Juliana
Souza Campos

6:00am CrossFit

1 x 1 @ 115 kg

3

Tereza
Namyslová

7:40pm CrossFit

1 x 1 @ 115 kg

4

Rachel
Keane

4:25pm CrossFit

1 x 1 @ 112.5 kg

5

Lorna
Butchers

6:35pm CrossFit

1 x 1 @ 110 kg

6

Tori
Ballerino

6:35pm CrossFit

1 x 1 @ 107.5 kg

7

Laura
Burgon

6:35pm CrossFit

1 x 1 @ 105 kg

7

Rebecca
Hodges

4:25pm CrossFit

1 x 1 @ 105 kg

7

Tash
Masterman

5:30pm CrossFit

1 x 1 @ 105 kg

8

Regina
Cunha

7:40pm CrossFit

1 x 1 @ 100 kg

9

Kim
Moakes

6:35pm CrossFit

1 x 1 @ 97.5 kg

10

Private

6:00am CrossFit

1 x 1 @ 95 kg

10

Jessica
Stephenson

7:40pm CrossFit

1 x 1 @ 95 kg

11

Ellie
Reilly

5:30pm CrossFit

1 x 1 @ 85 kg

11

franciele
costa

7:40pm CrossFit

1 x 1 @ 85 kg

12

Michelle
Gallacher

9:30am CrossFit

1 x 1 @ 80 kg

12

Vicki
Everett

9:30am CrossFit

1 x 1 @ 80 kg

13

Fiona
Everington

9:30am CrossFit

1 x 1 @ 75 kg

13

Zoe
Mak

9:30am CrossFit

1 x 1 @ 75 kg

14

Terri
Esterhuizen

7:40pm CrossFit

1 x 1 @ 70 kg

back squats