04/17/2020

Warm-up
Warm-up
General Mobility:
8-10 min x
Yoga warm up
15-20 sec per pose
Child’s Pose
Up Dog
Down Dog
Warrior 1 – L
Down Dog
Warrior 1 -R

3 Rounds x
10 Neck Rolls
10 Arm Circles – clockwise
10 Arm Circles – counter clockwise
10 Scap Slap
10 Up and Down
10 Side to Side

3 Rounds x
Barbell or DB Complex:
6 Reps with a barbell or 4 per side with a KB or DB
a. Upright Row
b. Squat and Press or Thruster
c. Muscle Snatch
d. Overhead Squat or Reverse Lunge
e. Good Morning or Single-Leg Deadlift
f. Bentover Row

Full Tools for STRENGTH
Metcon
Snatch Complex:
– 7 Rounds @ light weight
2 Snatch Pull
2 Muscle Snatch
2 Heaving Snatch Balance
2 High Hang Snatch
Hang Snatch (9 x 1-3 reps building AHAP from 50%)
3 @ 50%
3 @ 60%
3 @ 70%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 93%
1 @ 96%
1 @ 98%
Only advance weight once you’ve successfully hit your weight. You can take multiple attempts at weights if you don’t hit them. Listen to your body and don’t get caught up on specific numbers – just make sure you take 5 very heavy single.
Deadlift (5 x 5 @ 90% of what you did for 5 on Tuesday)
Metcon
Accessory Conditioning:
A: Behind the Neck Push Press // Snatch Grip Hang High Pull
5 x 6-8 // 5 x 6-8

B: Bentover Row // Ring Dip or Narrow Bench Press
4 x 5-8 // 4 x 5-8

C. Bicep Curl // Overhead Tricep Extension
4 x 8-12 // 4 x 8-12

D. Hammer Curl // Bench Dip // Hanging Leg Raise
30 sec max reps w/ 30 sec rest x 4 rounds

Limited Tools for STRENGTH
Metcon (Weight)
DB Snatch Complex:
3-4 x per arm

3 DB High Pull
3 DB Hang Muscle Snatch
3 DB Hang Power Snatch (drop underneath it)
3 DB Overhead Squat

Complete the complex w one arm and then do it again with the other arm.

Metcon (AMRAP – Rounds)
Every 3 min x 4
16 Alterrnating DB Squat Snatch

If you need to power snatch and then Overhead squat, you can do so.

If you can’t get into the Overhead Squat position with a DB or KB, do this as a DB Squat Clean Thruster

Bulgarian Split Lunge (4 x 8-15 per leg)
Bulgarian Deadlift (4 x 8-15 per leg)
Metcon (AMRAP – Rounds and Reps)
18 min x
16 Alternating Renegade Rows
6 Burpees
16 Alternating Overhead Reverse Lunges
6 Burpees
– Every 3 min do a set of Burnout Bicep Curls (reps to failure)

Full Tools for ENDURANCE
Metcon (Time)
For Time:
30 Squat Snatch @ 95/65

…then…

21-15-9
Pull Up
Push Up

…then…

3 Rounds
Run 200m
21 Toes to Bar
12 Burpees

…then…

12-9-6
C2B
Ring Dips

…then…

30 Deadlift @ 225/155

Metcon (Distance)
Interval Conditioning
6 x 2 min work / 1 min rest
Pick 1 – bike, run, row, rounds of Cindy

Limited Tools for ENDURANCE
Metcon (Time)
For Time:
90 Alternating DB Snatch

…then…

21-15-9
Football Burpee
Push Up

…then…

3 Rounds
Run 200m
21 Pike Crunch
12 Burpees

…then…

21-15-9
DB Thruster
KB Swing

…then…

30 Pistol Squats

Metcon (Distance)
Interval Conditioning
6 Rounds
2 min on / 1 min rest
– Pick 1: Run, Bike, Swim, Row

General Fitness
Bert (Time)
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.