3:00 min bike
:30 sec couch stretch
:30 pigeon stretch
5 air squats
*2 rounds of*
5 Kang squats 45/35
10 Russian KB swings 53/35
5 cal bike
7X3 Back Squat. Lift every 3 minutes. All sets at the same weight.
Go heavier than last time. 11/14
4 Rounds For Time:
9 Deadlifts 225/155
12/9 Cal Bike
18 Hand to Hand KB Swings 53/35
Rx+=275/195, 70/53
3 min bike/ski/row
10m lunge elbow to ankle stretch
10m duck walk
10 sumo squats
Therapy squat on rig
2 rounds:
5 rack deliveries
5 tall muscle cleans
5 low hang power cleans
5 front squats
5 Tall power cleans
5 Tall cleans
2 Clean High Pull + 1 Squat Clean
Due to rain- we WILL be at the gym, we will be indoors working on Endurance heart rates and our Core
2 rounds Through
7min to score max reps
1min Rest
__________
500/400m Row
15 T2B
15/11 Cal Bike
15 GHD
Max Bench (Heavier)
__________
400/325m Row
15 GHD
12/8 Cal Bike
15 T2Ring
Max DB Compound Cluster (from knees)
__________
300/250m Row
1min Plank
9/6 Cal Bike
15 Bench (BodyWeight/60%)
Max Ring Muscle Ups
3 Scores: (total reps ea)
Bench
DB Cluster
Ring MU
300m run or row
10m Toy soldiers
10m Quad Stretch
5 Therapy Squats on the rig
then
2 rounds of:
10 air squats
5 push ups
10 KB swings
5 burpees
For Time:
Split all reps evenly with your partner.
100 Air Squats
80 Push ups
60 burpees
40 Plate Ground-to-Overhead
200M KB’s Farmers carry 53’s/35’s
40 Plate Ground-to-Overhead
60 Burpees
80 Pushups
100 Air Squats
37 minute time cap
300mrun or row
10m elbow/reach stretch
10m lateral lunge
Iron cross
Thread the needle
*3 rounds of*
5 tempo supermans
10 Russian twists (r/l=1) 25/15
5 PVC banded OHS on rig
Go heavier than last week.
This week you will build up each set and try to finish last set heavier than last week.
5 Rounds For Time:
26 DB Snatches 50/35
11 Cal Row
5 Barbell Complexes 95/65
*Every 5 Minutes perform 20 Double Unders
BB Complex= 1 Power Clean+ 1 Front Squat+ 1 Push Press+ 1 Back Squat+ 1 Behind the neck press
In November 2018 CrossFit Thunderhawk Kids and Teens invited the local Albuquerque and Rio Rancho (NM) communities to come together to honor Clayton Brack, a local teen fighting a rare form of muscular dystrophy and type 1 diabetes, with a workout of the day (WOD) in his name.
At the time of the event, Clayton had recently undergone surgery for a mass on his spine over the summer. The tumor was non-cancerous, but the surgery resulted in other complications. In total, Clayton underwent five surgeries, from which he was recovering.
Clayton Brack was born November 26, 2005. At the age of 9, Clayton and his family learned that he had type 1 diabetes mellitus, a congenital insulin deficiency. This meant Clayton and his family had to commit to keeping him in a disciplined lifestyle, and that Clayton would be reliant on insulin for the rest of his life. At age 11, Clayton was also diagnosed with a rare form of muscular dystrophy called Charcot-Marie-Tooth (CMT) disease or peroneal muscular atrophy, a genetic neuropathy that causes progressive weakness in the lower extremities.
There is no cure for CMT or type 1 diabetes, and treatments must include a lifelong commitment to health and discipline. This tribute WOD was created to bring awareness to both conditions, and all funds raised were to be donated to the Brack Family to assist with medical and travel expenses to visit CMT specialists and help Clayton receive the care he needs. A GoFundMe page was set up to receive donations.
For Time:
1 Mile Run (together)
then
3 rounds of
100 Abmat Situps
50 Back Rack Barbell Lunges 75/55
10 Wall Walks
*split work with partner, on person works at a time.
Rx+= GHD sit-ups, 95/65
Time Cap: 30 Minutes
300m run
banded shoulder stretches on rig
10m quad stretch
10 warrior squats (5 each side)
*3 rounds of*
(2) 1 burpee + 1 jumping pull up + 1 air squat
4 box step ups/ jumps
50m run
Every 3 Minutes for 9 Sets:
3 sets: 2 Rounds of “Strict Cindy”+ Max Alt V Ups
3 sets: 400m Run
3 sets: 20 Burpee Box Jump Overs 24/20+ Max Dball/Sandbag Hold 100/70
Rx+=150/100
“Strict Cindy”
5 Strict Pullups
10 Pushups
15 Air Squats
Score= splits for strict Cindy, run and burpee box jump overs
3:00 min bike
:30 sec couch stretch
:30 sec pigeon stretch
5 slow therapy squats on rig
PVC pass throughs & shoulder stretches
*2rounds of*
5 PVC hang muscle snatches
5 PVC OHS
5 PVC power cleans
5 PVC push jerks
5 cal bike
Both lifts are from the hang, the bar shouldn’t touch the ground until the end of the complex.
12 Minute AMRAP:
20/15 Cal Bike
1 Round of “Macho Man” 135/95
“Macho Man”=
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx+=185/135
