Sat: Barraza

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

Warm-up

Coach’s Choice

Metcon

Barraza (AMRAP – Rounds and Reps)

Rx:

AMRAP18:

200M Run

9 Deadlift (275/185)

6 Burpee BMU

Possible Scaled Version:

AMRAP18:

200M Run

9 Deadlift (225/135)

6 Burpee Pull Up + T2B

Complete solo or partner up to share equipment for this HERO workout!

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.

He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Mobility

Foam roll the posterior (hammies, glutes, and low back).

Smash the calves for 60 seconds each

Then…

Hold Lizard for 2 minutes each leg

Dead Hang from the rig for 2x :20

Metcon

Endurance Needs (Time)

Run or row 5k

Explosive Needs (Time)

3 sets 8 reps kneeling box jumps to challenging height of athletes desire.

Rest 3 minutes between sets.

3 sets 5 reps each leg single leg box jump to challenging height of athletes desire.

Rest 2 minute between sets.

3 sets 5 reps db/weighted box jumps with challenging weight of athletes desire.

Rest 1 minute between sets

Complete one movement before moving to the next.

Repeat exactly as performed the week prior, but add weight, increase box height and/or be more aware of body awareness…aka kinesthetic…last week of this so go big! Some minor changes coming over the next 4 week cycle! Great work folks…

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