Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling Regimen, PVC & Barbell movement review & progression
II. Set-up, Training Flow & Movement Review
Impact/Focus: Movement Primer
10:00 warm-up and movement primer for the following Hero WOD “Kelly Brown”
“KELLY BROWN”
5 Rounds for time of
Row 440m
10 x Box Jumps (30/24″)
10 x Deadlift (275/185lbs)
10 x Wallball (20/14lbs to 10/9 foot targets)
Notes: There is a 25 minute time cap on today’s Hero WOD. Scaling, training intentions and additional details will be provided during the Whiteboard brief. This is WOD 3 of the Service Cup, online registration still available!
Intermediate option:
5 rounds for time:
440-meter row
10 x Box Jumps
10 x Deadlift
10 x Wallball
♀ 20-inch box, 95-lb barbell, and 10-lb med ball
♂ 24-inch box, 135-lb barbell, and 14-lb med ball
Beginner option:
3 rounds for time:
440-meter row
10 Box Step-ups
10 x Deadlift
10 x Wallball
♀12-inch box, 55-lb barbell, and 6-lb med ball
♂ 20-inch box, 75-lb barbell, and 10-lb med ball
Post scores to comments.
Today’s WOD is a Hero Workout in honor of CrossFit Seminar Staff & CrossFit Kids
Flowmaster Kelly Brown:
“On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.
Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.
Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.
An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.”
Resources:
Rowing
The Box Jump
The Box Step-up
The Deadlift
The Wall-ball Shot
CrossFit Hero and Tribute Workouts
