Crossfit Oshawa – CrossFit

Metcon (Time)

50-40-30-20-10 reps for time of:

Burpee over the bar

Deadlifts 185/135 lbs
A high volume couplet that should start our at a very moderate intensity for us, slowly building in intensity as the reps decrease. On the deadlifts we want to think about hips sliding back and forth like they are on a track, with a stable midline and using the legs to drive the hips back and forth, the bar should move with efficiency. On the burpees, we should be thinking about breathing and maintaining a pace feeling that build as the workout goes on. In the 50s, athletes should be paying attention to how we are feeling trying to maintain a certain speed, seeing that speed increase through the 40s, then again in the 30s, then starting to really ramp it up in the 20s, and finally an all out sprint home in the 10’s.