CrossFit Brigade – CrossFit
Barraza (AMRAP – Rounds and Reps)
9 Deadlift (275/185)
6 Burpee BMU
Possible Scaled Version:
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.
Foam roll the posterior (hammies, glutes, and low back).
Smash the calves for 60 seconds each
Hold Lizard for 2 minutes each leg
Dead Hang from the rig for 2x :20
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…