"Bradley" [HERO]
10 Rounds For Time
Sprint 100 Meters
10 Pull-ups
Sprint 100 Meters
10 Burpees
Rest :30 Between Rounds
Time Cap: 35 Minutes
3 Rounds:
100 Double Unders
10 Wall Walks
20 Toes To Bar
Rest 1:00 Between Rounds
Today's Hero is lower volume, fast sets for ten rounds with required rest between each round. This tells us that each effort should be a little higher effort than if you had to do these rounds straight through without any rest. Runs are fast and work is unbroken, how consistent can you be in the beginning and middle, while saving a little push for the last couple of rounds?
Total time to complete work
Runs | :45 or less
Pull-ups | :45 or less
Burpees | :45 or less
Grip the Ground
Hand speed controls the pace
On the burpees today we’re going to control our cycle rate of our reps by managing our hand speed. The faster the hands get back to the ground each rep dictates the cycle rate. As soon as the hands and chest touch the ground athletes should pop immediately back up.
100m run
Reduce Distance
:45 Time Cap
125m Row
80m Ski
200m Bike
75m Air Run
Pull ups
Reduce Reps
Banded
Strict [Reduce Reps]
Ring Rows
Alternating Dumbbell Plank Rows
Burpees
Reduce Reps
No push up burpees
:45 Cap
7 Cals On Any Machine
Push-Ups
Background | Dedicated to U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, who was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.
He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.More about Bradley, the origins of this workout and the causes you can support in his memory can be found at bradleywod.com. The site is sponsored by CrossFit 557 @crossfit557 (Collinsville, IL).
Whiteboard Brief
General flow
Line drills :15 each
Pull Up | tell, show, do, check
Burpee
Practice Round
Break
Workout adjustments if needed
Look For
10 Rounds For Time
Sprint 100 Meters
10 Alternating DB plank row
Sprint 100 Meters
10 Burpees
Rest :30 Between Rounds
Time Cap: 35 Minutes
“Intention drives behavior.”
If we were to walk into the grocery store with a list of eight items to purchase, we'd be there for 10 minutes.If we were to walk into the grocery store without a list, we end up walking the aisles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert aisle.
Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.Intention is everything.
60 Strict dips
Use rings or straight bars.
Add band assistance as needed or modify to box dips
