Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461. WARM-UP
1 set: 2:00 Run, Row, Assault Bike, or Skierg 3 sets: 5 Front Squat 5 Push Press 3-5 Strict Pullup 5 Thruster 2 sets: :20 thrusters – Rest :10 :20 Rope Climb – Rest :10 Pre-workout: On a 8:00 clock: Build to a heavy 2-rep thruster from rack. NOTES
Tommy V For time: 21 Thruster (115 / 75 lb) 12 Rope Climb (15 ft) 15 thrusters 9 rope climbs (15 ft) 9 thrusters 6 rope climbs (15 ft) INTERMEDIATE For time: 21 thrusters (95 / 65 lb) 6 rope climbs (15 ft) 15 thrusters 4 rope climbs (15 ft) 9 thrusters 3 rope climbs (15 ft) BEGINNER For time: 21 thrusters (75 / 55 lb) 6 rope climb pull-to-stands 15 thrusters 4 rope climb pull-to-stands 9 thrusters 3 rope climb pull-to-stands Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout: 1: 20 min Today’s Rx Workout 2: 15 min Back Squat: For load: 8 reps (107% of 20 rep) 10 reps (103% of 20 rep) 12 reps (98% of 20 rep) – Rest 3:00 between sets. NOTES
Workout 3: 15 min 3 sets: 10 single-leg GHD hip extensions / leg 10 single-leg split squats / leg NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch Stretch / side
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May 2024
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