CrossFit Lackland – CROSSFIT
5 alt Worlds Greatest Stretch lunge stretch
20 Good Mornings, 45/35 lbs
10 single arm kettlebell deadlift (moderate weight) (each side)
1 Set: (at workout pace/weight)
5 Bar Facing Burpees
The Sixth Sense (Time)
For Total Time (not including rest time)
6 Sets (1 Set Every 2:00)
12 Deadlifts, 185/125 lbs (L4), 155/105 lbs (L3), 135/85 lbs (L2), 115/65 lbs (L1), 95/45 lbs or lighter (
48 Deadlifts, same weight as above
48 Bar Facing Burpees
Target time each set: 40-50 seconds
Time cap each set: 1:20
Target time: 3-4 minutes
Time cap: 5 minutes
STIMULUS and GOALS
The Stimulus is mid to hi intensity for this 2 part workout. We are working interval conditioning into a sprint-like workout for the finisher.
You should be aiming to complete deadlifts unbroken on each round and go straight into burpees (Part 1). Pacing should be just under a sprint like effort in the 80-90% range. Set your goal to get the same time for each round or get slightly faster across rounds.
With part 2, we want a 90%+ effort and really commit to pushing your threshold on this.