Crossfit Brent: Road to the Crossfit Games

Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 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

2a) Bench Press: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 60 sec.

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

2b) Strict Weighted Pull-ups: 1X8 @ 60%, 2X5 @ 70%, 2X3 @ 75% – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

9 Bar Muscle-Ups
50 Split Jumps (alternating)
30 Wall Balls 20/14#
7 Bar Muscle-Ups
40 Split Jumps
20 Wall Balls 20/14#
5 Bar Muscle-Ups
30 Split Jumps
10 Wall Balls 20/14#

For time.

Midline

1a) 3XME L-Sit Holds – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

-

S:

1) 275#

2a) 210/240/255#

2b) 65/80/85#

C:

I believe this was in the 8:40 time frame.  Don't recall exactly but the first 9 bar MU's were unbroken.  Had a few issues stringing the 7/5 together into UB sets after fatigue set in.  2 failures on the 5 caused about a 40-50 second penalty.  Happy considering I rarely practice these.  Need to polish them up under fatigue.  These really flared up my shoulder the following day.  Must proceed with caution on these leading up to the open.