Workout of the Day

CrossFit – Sun, Aug 28

CrossFit 952 – CrossFit

Self Care Sunday (Time)

Set a clock for 60 consecutive minutes of uninterrupted self care.

Examples: Yoga, stretch, journal, bath, hike, anything spiritual, cooking/meal prep, meditate… Do anything you need to put you in a good space to crush the upcoming week! Log your results. This will count towards your committed club attendance.

8272022

CrossFit 952 – CrossFit

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Metcon

The Kabul Thirteen (Time)

20 Deadlifts 75/55

23 Hang Power Cleans 75/55

31 Front Squats 75/55

23 Push Presses 75/55

22 Box Jump Overs 24/20

20 Butterfly Sit Ups

20 Reverse Step Lunges 53/35

20 Pull Ups

23 Goblet Squats 53/35

25 American KB Swings 53/35

22 Power Snatches 75/55

20 Overhead Squats 75/55

22 Thrusters 75/55

*Perform 13 burpees after each movement.

Background: This workout is dedicated to the 13 servicemen who lost their lives in Kabul, Afghanistan on August 26, 2021 by a suicide terrorist bombing at the Kabul airport, while evacuating both military and civilian personnel out of the country.

The Rep Scheme represents the ages of the 13 servicemen. R.I.P.

– Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.

– Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.

– Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of Utah

– Army Staff Sgt. Ryan Knauss, 23, of Corryton, Tenn.

– Marine Corps Cpl. Hunter Lopez, 22, of Indio, Calif.

– Marine Corps Lance Cpl. Rylee McCollum, 20, Jackson, Wyo.

– Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, Calif.

– Marine Corps Lance Cpl. Kareem Nikoui, 20, of Norco, Calif.

– Marine Corps Cpl. Daegan William-Tyeler Page, 23, of Omaha

– Marine Corps Sgt. Johanny Rosario, 25, Lawrence, Mass.

– Marine Corps Cpl. Humberto Sanchez, 22, Logansport, Ind.

– Marine Corps Lance Cpl. Jared Schmitz, 20, of Wentzville, Mo.

– Navy Hospital Corpsman Max Soviak, 22, of Berlin Heights, Ohio

8262022

CrossFit 952 – CrossFit

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Metcon

Power Clean Push Jerk Front Squat (8 Rounds for calories)

EMOM 16

Even Minute: 3 Power Cleans + 2 Push Jerks + 1 Front Squat 155/105

Odd Minute: 5 Deadlifts + Max Cal Ski

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump
As high as you can SAFELY handle. Build up slow and gradually.

8252022

CrossFit 952 – CrossFit

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Metcon

Sled Push Farmers Carry Curd Carry Bear Crawl (Time)

400m Sled Push 115/90

400m Farmers Carry 50/35

200m Curd Carry 150/100

200m Bear Crawl

8242022

CrossFit 952 – CrossFit

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Metcon

Deadlift Wall Walk Handstand Push Up (AMRAP – Reps)

10 Minutes

1-2-3-4-5-6-7-8-9-10…

Deadlifts 315/225

Wall Walk + Handstand Push Up

Metcon

Death By Pull Up Toes To Bar (AMRAP – Rounds)

Min 1 perform 1 pull up and 1 toes to bar. Min 2 perform 2 pull ups and 2 toes to bar. Min 3 perform 3 pull ups and 3 toes to bar. Continue on until you can no longer complete the amount of reps within the minute.

8232022

CrossFit 952 – CrossFit

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Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Partner count.

Metcon

Sprints 100m (8 Rounds for time)

8 Rounds

Every 2:00:

100m Sprint

8222022

CrossFit 952 – CrossFit

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Weightlifting

Bulgarian Split Squats (8×8 Every 2:00 Perform 8R/8L)

Bulgarian Split Squats

Metcon

Kettlebell Swings Row (Time)

50-40-30-20-10

KBS (American) 53/35

Cals Row

8212022

CrossFit 952 – CrossFit

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Accessory

Self Care Sunday (Time)

Set a clock for 60 consecutive minutes of uninterrupted self care.

Examples: Yoga, stretch, journal, bath, hike, anything spiritual, cooking/meal prep, meditate… Do anything you need to put you in a good space to crush the upcoming week! Log your results. This will count towards your committed club attendance.

8202022

CrossFit 952 – CrossFit

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Metcon

Power Cleans Shoulder To Overhead Snatches Double Unders Bar Over Burpees Run (AMRAP – Rounds and Reps)

30 Minutes

7 Power Cleans

5 Shoulder To Overhead

3 Snatches

115/75

Every 5:00 Perform:

Rounds 1 and 6 100 Double Unders

Rounds 2 and 5 20 Bar Over Burpees

Rounds 3 and 4 400m Run

*Start with the double unders

8192022

CrossFit 952 – CrossFit

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Weightlifting

Back Squat (1×5)

20:00 To build up.

Metcon

Pistols Pull Ups Machine (AMRAP – Rounds and Reps)

10 Minutes

10 Pistols 5R/5L

10 Pull Ups

10/8 Cal Machine (You choose, mix, and match)

WORKOUT OF THE DAY