CrossFit – Sat, Jan 7
Warm-up
Metcon
McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#/185#
13 Push-ups
9 Box Jumps, 24"/20"
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
https://www.crossfit.com/workout/2010/04/15#/comments
5 Deadlifts, 275#/185#
13 Push-ups
9 Box Jumps, 24"/20"
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
https://www.crossfit.com/workout/2010/04/15#/comments
KG: 125/85
TC: 30 min
Score: Rounds & reps
Scaling Options
Beginner
5 Deadlifts (135/95 lb)
7 Hand Elevated Push-Ups
5 Box Jumps (20/plate in)
Intermediate
5 Deadlifts (225/155 lb)
7 Push-Ups
9 Box Jumps (24/20 in)
Perform
N/A
“McGhee” Team Version (AMRAP – Rounds and Reps)
Team workout (in pairs)
AMRAP 30minutes
While Partner 1 performs 3 rounds of the McGhee AMRAP, partner 2 must perform 40/36 Calorie row
Partners cannot both be resting. If athletes finish before their partners, the athlete resting must perform burpees.
Athletes with the most rounds and least burpees win.
Extra Accessory
Accessory (Checkmark)
4 rounds for quality
5 Seated strict TTB
20 Sky touches
30 sec/elbow Side plank
A. General
2 rnds
Shuttle run or circle run in the gym
1:00
10 inchworm push ups
10 Jumping knee tucks
B. Specific
10 Empty bar glute bridge floor press
10 Empty bar RDL
5 bounces + 3 box jumps
https://youtu.be/GKfmJGwwKFE
Ramp up deadlift and setup workout