Brandon manimals up a new personal record in the dead lift by 20 lbs at the CrossFit Games. This is especially an amazing feat considering he just finished up a 4.4 mile mountain run less than 20 minutes before getting this PR! Amazing work Brandon, keep slammin' and the 2010 qualifier will be no sweat.
Monday WOD
Plank Rows (L arm + R arm = 1 rep)
-100 m Farmer's Walk
Weighted Sit ups
-100 m Farmer's Walk
Weighted Push ups
-100 m Farmer's Walk
21-15-9
15-11-9
11-9-7
Use the same dumbbell set for the plank rows and farmer's walk. Use the same plate for the weighted situps and the weighted pushups. If you cannot do regular pushups on your toes and hands with your chest going all the way to the ground each time without a weight, then you do not need to use the weight in the pushups today.
Cool Down
Dead lift 1.5 times body weight
30 • 30 • 30 reps
Break up as needed
Advanced • Intermediate • Foundational
Scale to capabilities
Lookin' good, Brandon.
Posted by: James Humphrey, Jr. | July 27, 2009 at 05:23 AM