Partner Warm up #6
Ping pong the following
3x 10 reps
Mountain climbers
Superman/ super rock
Flutter kicks
Planche push-ups
Ring/TRX/ doorway/ band rows
*5 reps
Right forward lunge + rotation
Left forward lunge + rotation
Skill
Movements and modifications
Partner WOD
Complete the following for time:
Split the work anyhow
80 HSPU or Strict presses (load should be challenging/ no more that 7 reps)
100 KBS
200 DU or taps
80 TTB or v ups
100 KB SDHP
80 burpees
200 walking lunges
Warm up
Combo Activation #8
3 rounds 10 reps
Lateral band walks (band on ankles)
Lateral plank walk (light band on wrists)
Wood chops or KBS (all 3 directions)
V-up (Right/ Left)
Ring /door way/ band rows
Complex- In straddle/ later lunge r/l inch worm + 2 push ups
Skill
KB complex- 2 snatch/ 2 wind mill/ 1 TGD
WOD
5 rounds of:
KB complex (L)
3x 2 snatch/ 2 wind mill/ 1 TGD
200m run
KB complex (R)
3x 2 snatch/ 2 wind mill/ 1 TGD
200m run
Gymnastics Progression Warm Up
Round 1: Squat, push-up, sit-up, pull-up (strict), back extension
Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension
Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up
(strict), hip and back extension
Skill
Muscle ups variations
WOD
12 minute AMRAP
3 muscle up/ SUB- 10 pull ups
15 bicycles
15 box jumps w/20” m/24”/ SUB- squat jumps
Pat
Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75 lb.
25 push-ups
50-ft. front-rack lunge, 75 lb.
Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.
Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.
Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.