CROSSFIT
STRENGTH:
Deadlift
10 minutes to build to a Heavy 3 reps
Rep Scheme:
5-5-3-3-3
CONDITIONING:
“Belt Buckle”
For Time:
1,000 Meter Row
30 Deadlifts
50 Lateral Barbell Burpees
WHITEBOARD BRIEF
Expect this workout to take between 10-15 minutes to complete
Today is all about your deadlift and burpee cycle time
The goal is to row at a pace that allows for a strong pace on the deadlifts and burpees
As an example, a 2:00 pace compared to 1:55 pace can be a lot more challenging in terms of effort
However, this pace difference only nets you 10 seconds over the 1,000 meters
This 10 second advantage can easily be lost with an extra break on the deadlift or slower burpees
Stay in control on the rower so you can attack the final two stations
DEADLIFTS
It can be helpful to go bigger on the deadlifts if possible, as this is the only station we would stop moving on today
We can also use the first 10 burpees that follow as somewhat of a recovery, allowing for a strong effort on the bar
Big doesn’t mean unbroken, but do try and reach outside your comfort zone
LATERAL BARBELL BURPEES
Moving with 3 different gears on the burpees can help you stay focused during this bigger set
First 10: Breathing Pace as You Recover From Deadlifts
Middle 30: Majority of the Work – Settle Into a Strong and Sustainable Effort
Final 10: Sprint to the Finish!
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