CFK North, CFK West – CrossFit
Army Staff Sgt. Travis W. Nixon
Died October 29, 2005 Serving During Operation Enduring Freedom
http://thefallen.militarytimes.com/army-staff-sgt-travis-w-nixon/1221076
RED Friday (No Measure)
RED – Remember Everyone Deployed – we push a little harder, complain a little less, and remember those who’ve given their lives to protect our freedoms!
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
1) Tabata Jump Rope Drill Set #1- 8 intervals.
2) 2 Rounds
10 Lateral Lunges
10 Roll Over V-Sits https://youtu.be/T6NaeShHzhQ
10 PVC Pass Through
10 Overhead Squats with PVC
10 Half Turkish Get-ups (5/side) https://youtu.be/s7di7M3ZyBU
SKILL AND INSTRUCTION
1) Push Jerk Progression https://youtu.be/kQRSjGyNkJ8
*5 reps at each progression piece. 7-10 reps at full movement
TRANSITION AND BUILD UP
3-4 Rounds
3 Push Jerks (increase weight each round)
3 Bar Facing Burpees
Workout of the Day
Metcon (AMRAP – Reps)
10 Minute AMRAP
100 Double Unders
20 Bar Facing Burpee
10 Push Jerk (165/115)
*Score is total reps
INTENDED STIMULUS
Moderate load and shorter workout with a big shoulder demand. A challenging goal will be 3 rounds.
SCALING OPTIONS
1) Double Unders
10-20 consitent reps – scale to 50
<10 consistent reps - scale to 1:00 of practice each round
2) Bar Facing Burpees
Novice: Scale to 10 reps – no more than 2:00 each round
3) Push Jerk
Load should be scaled for a challenging set of 10. The first round should be unbroken but it is ok if is is broken up one time today.
Strong:
1:00 on / 1:00 off for 5 rounds (RPE 8-9)
20 Double-Unders
5 BFB
5 G2O (165/115 or heavier)
*Start each round where you left off the previous
Accessory
Warm-up (No Measure)
2 Rounds:
10 V-up
3 Strict Toes to Bar to a target with partner
10 Arch-hollow Swings
5 Kipping Toes to Bar with a partner