BLK LBL Fitness Club – CrossFit®
Warm-up
3:00 Machine (easy pace)
– into-
Burgener Warm-Up (Snatch)
+
Skill Transfer
*Use empty bar or PVC Pipe
**2. Workout Prep**
3 sets
Set 1:
5 Ring Rows
1 Squat Snatch + 3 Overhead Squats (light)
Set 2:
5 Jumping Pull-Ups
1 Squat Snatch + 2 Overhead Squats (little heavier)
Set 3:
5 Pull-Ups
1 Squat Snatch + 1 Overhead Squats (Workout weight)
Metcon
Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
TARGET SCORE
Target time: 8-10 minutes
Time cap: 14 minutes
STIMULUS and GOALS
The stimulus for this “OG” Hero workout is moderate intensity while keeping a mindful watch on the increasing shoulder fatigue. Arms stay overhead for the entire workout, so athletes need to be smart on when to brake and push. This is one of the quicker hero workouts, so make sure weight and skill are not the limiting factors to keep athletes moving.
Hero workouts are meant to hurt, advance athletes should look to keep everything close to unbroken.
Accessory Work
5 sets
Advance:
1-minute Handstand Hold
1-minute Plank (elbows)
Intermediate:
30-45 Second Handstand Hold
30-45 Second Plank (elbows)
Beginner:
30-45 Second Overhead Barbell Hold
30-45 Second Plank from the knees (elbows)
* Try and rest no more than 30 seconds between movements *