Turn2CrossFit – CrossFit
Warm-up
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
3 Sets:
Overhead Squat
Go heavier than last week.
This week you will build up each set and try to finish last set heavier than last week.
“Clayton” (Time)
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.
Partner Workout (Time)
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