CFL #1094

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/quiet-storm-full-body (19 min)

Movement Prep

2 sets

500m Row

5 alt Worlds Greatest Stretch lunge stretch

20 Good Mornings, 45/35 lbs

10 Inchworm

10 single arm kettlebell deadlift (moderate weight) (each side)

Then:

1 Set: (at workout pace/weight)

5 Deadlifts

5 Bar Facing Burpees

Metcon

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 (12 Bar Facing Burpees

-at 15:00-

Complete:

48 Deadlifts, same weight as above

48 Bar Facing Burpees

Athletes Notes

TARGET SCORE

Part 1

Target time each set: 40-50 seconds

Time cap each set: 1:20

Part 2

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.

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