CROSSFIT
“MASTER OF NONE”
On a 20:00 clock:
For Time:
60/45 Calorie Row
45 Chest to Bar Pull-ups
30 Deadlifts
15 Bar-Facing Burpees
In the remaining time, build to a heavy deadlift for weight.
WHITEBOARD BRIEF
STIMULUS
Today we will complete “Master of None” and then work to establish a heavy single on deadlift for today until the 20:00 mark
“Master of None” Should take us between 10-15 minutes, giving us 5 minute or more to build to a heavy
ROW
60/45 Calories should take 4:00 at the most
CHEST TO BAR PULL-UPS
45 Chest to Bar Pull-Ups should take between 2:00-4:00
DEADLIFT
30 Deadlifts should be completed in quick sets of 5 or more
The deadlifts will be our gut check for the day, aiming to clear them in 2-3 minutes, choose a weight on the barbell that you could hold on to for 15+ reps unbroken when fresh.
BAR FACING BURPEES
15 Bar Facing Burpees should take athletes under 2:00
STRATEGY
Think of this workout as a slow build, take the row at a slightly faster than conversational pace, the Chest to bar Pull-Ups in quick sets. Then to finish, hang on for larger sets on deadlifts, knowing the end is near and then the Burpees at full sprint to finish. With that in mind, choose sets on Pull-Ups that allow you to keep moving. Similarly on Deadlifts, load the bar with a weight that allows you to rip off big chunks of the 40 reps at a time. Finish fast on the burpees, with nothing left afterwards, speed will be a measure of effort, sell out.
In the remaining time of the 20:00 clock, establish a heavy Deadlift. Take no more than 5 attempts.
Become an active participant in your health.
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