Sat: CrossFit for the Fallen

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

The box is hosting this year’s CrossFit for the Fallen workout. This is to help raise money for Team Chattanooga to participate in the “2017 Road to Hope” Law Enforcement United Bike Ride that benefits the families of fallen Law Enforcement Officers. The cost is $25 to participate in the workout, and as long as supplies last you will get a T Shirt as well. If you miss signing up, just come on by and we’ll work you in. This is a GREAT cause!!

The additional metcons listed are Day 2 of the Week 1 Cycle of Explosive/Endurance workouts.

Metcon

21 Guns (AMRAP – Rounds and Reps)

AMRAP21

400M run

21 push-ups

21 box jumps (24”/20”)

15 burpees

9 pull-ups

Metcon

Endurance Needs (Time)

Run 1-3 miles with a 20/14# vest

or

Row 1-3k with a damper setting 2 notches higher than typical setting

Explosive Needs (Time)

3 x 8 Knelling Box Jumps to challenging height of athletes desire. Rest 3 minutes between sets.

3 x 5 (each leg) Single Leg Box Jump to challenging height of athletes desire. Rest 2 minute between sets.

3 x 5 DB/Weighted Box Jumps with challenging weight of athletes desire. Rest 1 minute between sets

Complete one movement before moving to the next.

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