Chic’s Beach CrossFit – Hero Saturdays
Warm-Up
Metcon (No Measure)
Tabata :20 on/:20 off
Singles
Bootstrappers
High Singles
Heel/Toe Rocks
Doubles or Attempts
Cobra to Down Dog
Clean Warm-up: (3-5 reps of each with PVC)
Dip Shrug
Dip,Shurg,High Elbow
Dip, Shurg, High Elbow, Muscle Clean
Tall Cleans (Power)
Tall Cleans (Squat)
Full Squat Cleans
Then with Barbell and Box
5/5 Lateral Step-Ups
8 Good Mornings
8 Squat Cleans
8 Deadlifts
5 Box Jumps
*Add to to get to working weight. Partner up with someone using same weight to set up 2 different bars. One with clean weight and one with deadlift weight
Hero Saturday “Carse”
U.S. Army Corporal Nathan B. Carse, 32, of Harrod, OH, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, NM, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device.
He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.
“Carse” (Time)
For Time:
21-18-15-12-9-6-3
Squat Clean (95/65 lb)
Double-Unders
Deadlift (185/135 lb)
Box Jump (24/20 in)
*Start each round with a 50 meter Bear crawl
Coaches Note: Depending on size of the class we can partner up and both start with the bear crawl and then one start on the squat cleans and one on the deadlifts.