February 27th


Download the week

"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

For the Coach

Resource Drive

Workout Overview


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

The One | Teaching Focus

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
Strict [Reduce Reps]
Ring Rows
Alternating Dumbbell Plank Rows

Reduce Reps
No push up burpees
:45 Cap
7 Cals On Any Machine


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).

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

General flow 

  • :45 reverse lunge & reach 
  • :45 Downward dog w/ foot pedal
  • :45 Pigeon right 
  • :45 Pigeon left 
  • :45 Active spiderman

Line drills :15 each 

  • Shuttle runs 
  • Quad pulls 
  • Shuttle runs 
  • Knuckle drags 
  • Shuttle runs 
  • Butt kickers 
  • Shuttle runs 
  • High knees 
  • Shuttle runs 

Specific Warm-Up
(9-17 minutes)

Pull Up | tell, show, do, check 

  • :10 dead hang 
  • 10 hollow hang scapular retractions 
  • 10 kips 
  1. Focus hollow position and tight, controlled kip
  • 3 Strict pull ups 
  1. Modify to 5 more kips 
  • Demo & explain modifications 
  • 3 Workout reps 


  • 3 Step back, step up burpee 
  • 3 Step back, jump up burpee 
  1. Focus on feet landing flat & outside the hands 
  • 3 Burpees 
  1. Focus on controlled speed & breathing 
  2. Use the hand speed as the pace controller


  • N/A

(17-23 minutes)

Practice Round 

  • 100m run 
  • 5 Pull-ups
  • 100 Meter Run
  • 5 Burpees


Workout adjustments if needed

(23-58 minutes)

Look For 

  • Pull Ups
  1. Controlled kip swings. Cue athletes to push and pull the rig rather than swing with the hip.
  2. Focus on full range of motion with athletes getting their chin over the bar and reaching lock out each rep. 
  • Burpee
  1. Landing position. Athletes will benefit significantly from landing with their feet wide and outside their hands.

Additional Elements

Home Workout

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.

After Party

60 Strict dips
Use rings or straight bars.
Add band assistance as needed or modify to box dips

Have questions?

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