CrossFit – Mon, Nov 11
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Warm-up
Warm-up
1. Movement Prep/Activation
2:00 Machine:
-into-
3 sets
10 Alternating Box Step Ups
30-second Knee Plank
3 Inch Worms
2. Workout Prep
Get set up relatively quickly, and let’s light this candle!
Workout
Klepto (Time)
4 Rounds For Time
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100 lb)
In honor of U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
http://www.crossfit.com/mt-archive2/008219.html
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100 lb)
In honor of U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
http://www.crossfit.com/mt-archive2/008219.html
Cooldown/Mobility
Mobility
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Seconds Foam Roller Hip Internal Rotations
20x Shoo the Cat
2x 1 Minute Calf Pumps
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Independence
4 Rounds
27 Box Jumps (20/16)
20 Burpees
11 Squat Cleans (125/85)
Liberty
4 Rounds
27 Box Step Ups (20/16)
20 Up Downs
11 Dumbbell Squat Cleans (light)
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.