Crossfit Brent: Road to the Crossfit Games

Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 80%, 1X5 @ 90%, 2X3 @ 95%, 3X2 @ 100% – based off heaviest set from 121116, rest 60+ seconds.

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

Conditioning

4 rounds for total working time of:

90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)

Rest 1:1

Midline

1a) 3XME UB T2B – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

-

S:
1) 275# w/green rage bands
2) 200/230/240/255# – ass came off on last rep of 2′s. Ass down on last 2 but required assistance for 2nd rep.

C: Measured distance for shuttles
1:46
1:55
2:03 – Broke C2B’s at 11
2:03 – Broke C2B’s at 11

Total: 7:47 as rx’d

ML:
T2B: 20/14/11
RHypers: Done

I figure it’s a good workout when you have to use you’re car alarm to find your truck in the parking lot.