Vermillion
Workout
Vermillion (Time)
– RX –
For Time:
21 Deadlifts (225/155#)
7 Rope Climbs (15/10-ft)
15 Deadlifts
5 Rope Climbs
9 Deadlifts
3 Rope Climbs
For Time:
21 Deadlifts (225/155#)
7 Rope Climbs (15/10-ft)
15 Deadlifts
5 Rope Climbs
9 Deadlifts
3 Rope Climbs
– LEVEL 2 –
For Time:
21 Deadlifts (155/105#)
3 Rope Climbs (15/10-ft)
15 Deadlifts
2 Rope Climbs
9 Deadlifts
1 Rope Climb
– LEVEL 1 –
For Time:
21 Deadlifts (75/55#)
3 Rope Pull-to-Stands
15 Deadlifts
2 Rope Pull-to-Stands
9 Deadlifts
1 Rope Pull-to-Stand
Accessory
Metcon
On a 7:00 Clock:
Legless Rope Climb Practice
Legless Rope Climb Practice
Stretching
Metcon
2 Sets:
1:00 Couch Stretch / Leg
1:00 Banded Hamstring Stretch / Leg
1:00 Couch Stretch / Leg
1:00 Banded Hamstring Stretch / Leg
Extra Work
Metcon (Weight)
– STRENGTH 1 –
Every 2:30 x 7 Sets:
8 Alternating Overhead Lunges
Every 2:30 x 7 Sets:
8 Alternating Overhead Lunges
Metcon
– STRENGTH 2 –
6 Sets:
5 Strict Pull-ups + 5 Kipping Pull-ups + 5 Strict Toes-to-Bar
– Rest 2:00 between sets
6 Sets:
5 Strict Pull-ups + 5 Kipping Pull-ups + 5 Strict Toes-to-Bar
– Rest 2:00 between sets
Metcon (Distance)
– ENGINE 1 –
On a 30:00 Clock:
Max Distance Bike, Ski, Row, or Run
On a 30:00 Clock:
Max Distance Bike, Ski, Row, or Run
Metcon
– SKILL 1 –
EMOM 10:
30′ Handstand Walk
EMOM 10:
30′ Handstand Walk