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In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

Warm-up

Coach’s Choice

Metcon

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

Mobility

Foam roll the quads and jammies.

Take a lax ball to your flutes.

And smash the scap and shoulders.

Metcon

Endurance Needs (Time)

10x50ft sled push at 50% of body weight. Rest 1-3 minutes between sets. Sled is 65 lbs.

Explosive Needs (Time)

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

Keep the height of the box the same across for all sets.

Rest 1-2 minutes between sets.

3 sets 5 reps each leg bottom split lunge jump kicks.

BE EXPLOSIVE!

Rest 1-2 minute between sets.

3 sets 12-15 reps 20/14 med ball slams

superset 3 sets 20 reps med ball Russian Twist.

Scale as needed.

Rest 2-3 minute between sets.

Complete one movement before moving to the next.

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