CrossFit Cheltenham WOD (Bodyweight week)
Skill /Strength
Part A - Establish a 1 rep max sumo deadlift (Calculate score as a percentage of your bodyweight and by way of Wilks Coefficient calculation)
Part B - Complete as many pull ups as possible - Note total reps and calculate approximate power output in foot-pounds per second- distance traveled times bodyweight divided by time.
If a 225lb man did 50 pull ups with a distance traveled of 4 feet per rep in 60 seconds the result would be:
225lb x 200 feet =750 feet-pounds per second
60 seconds
Metcon
Complete 4 rounds for time of:
10 Deadlifts 60% of bodyweight
6 Burpee pull ups
3-2-1-GO!!
Skill /Strength
Part A - Establish a 1 rep max sumo deadlift (Calculate score as a percentage of your bodyweight and by way of Wilks Coefficient calculation)
Part B - Complete as many pull ups as possible - Note total reps and calculate approximate power output in foot-pounds per second- distance traveled times bodyweight divided by time.
If a 225lb man did 50 pull ups with a distance traveled of 4 feet per rep in 60 seconds the result would be:
225lb x 200 feet =750 feet-pounds per second
60 seconds
Metcon
Complete 4 rounds for time of:
10 Deadlifts 60% of bodyweight
6 Burpee pull ups
3-2-1-GO!!
