Crossfit Brent: Road to the Crossfit Games

Strength

1) Every 40 seconds for 6:00 (20 total reps):

2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 3X10 - absolutely heaviest possible each set, rest as needed.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

7 Rope Climbs 15′
7 Push Press 185/120#
5 Rope Climbs 15′
5 Push Press 185/120#
3 Rope Climbs 15′
3 Push Press 185/120#

-then-

Row 100 Calories

For time.

Midline

1a) 3XME Strict L-Sit Pullups – rest 45 sec.
1b) 3X10 Strict GH Raise – rest 45 sec.

-

S:
1) 365# all sets – someone stole my bands so halved the weight and ran this without bands.
2) 180/205/205# – Last set was a 6/4.

C: changed because of no rope. Disaster on hspu’s, shoulder was in bad shape today. Did them but it was indescribably painful. I need a shot in the arm! Monday!

Part 1: Done w/MU’s and HSPU
+
Row 100 cals: 4:23

ML:
LPU: 7/5/3 – painful lowering to lockout, not my favorite movement.
GHR: Done