CrossFit Wild South @Level 2 - 250921
Saturday 25th September 2021
Mahi o Te rā = Workout of the day
“Dallas 5”
5 min. of:
Burpees
Then, 5 min. of:
7 Deadlifts (155/115 lb.)
7 Box Jumps (24/20 in.)
Then, 5 min. of:
Turkish Get-ups (40/25 lb.) – Dumbbell
Then, 5 min. of:
7 Power Snatches (75/45 lb.)
7 Push-ups
Then, 5 min. of:
Rowing (cal.)
* Rest 1 min. between stations
"Dallas 5"
NOTE: On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. “Dallas 5” commemorates the five officers who lost their lives in the attack.
Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.
Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.
Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.
Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.
Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
WOD Design and Logistics
Remember, this is a Hero workout, so it is important to note who we are honouring.
The workout is comprised of 5 x 5-min. AMRAPs with a 1-min. rest between each station.
Each AMRAP is either a single modality or a couplet, so it’s likely a grind while you are in the 5 min.
Most of the movements and weights will be doable for many of us, so we encourage you to really go hard within the 5 min. to get as many reps or rounds as possible.
For the workout, TGUs are scored as one arm completed = 1 rep, and Snatches can be Power.
Scoring
Add the total number of reps per movement to the number of calories for the Row to equal the total sum of reps for the workout.
WOD Goal
Everyone:
The goal for the first 5 min. is to find a consistent, nonstop Burpee pace that is treated like 1 “set” over the 5 min.
Stepping down into the Burpee and Lunging up may be a good way for us to keep our heart rates down.
In the second and fourth couplets, the goal is to perform an unbroken set of 7 Deadlifts or Snatches into a steady set of 7 Box Jumps or Push-ups. This is a light load for most of us.
For the third 5-min AMRAP, we perform TGUs with a Dumbbell, and we can choose to alternate sides with each “rep” or to do a set of TGUs on one arm and then switch to the other.
For the last AMRAP, we are going all out for 5 min. to get as many calories as possible on the Rower.
Specific goals for each couplet:
1) 60-75 Burpees (12-15/min.)
2) 7-10 rounds (1.5-2/min.)
3) 15-20 TGUs (3-4/min.)
4) 7-10 rounds (1.5-2/min.)
5) 75-100 calories (15-20/min.)
Scaling
Burpees and Rowing: Scale by going at a less intense pace.
Deadlifts and Snatches: Scale the weight so you can perform the movements unbroken during the 5 min.
TGUs: Scale the weight. It should be something light and easy, where we can perform at least 3 per min.
Box Jumps: Scale by height first and then modify to Step-ups. We will be encouraging you to jump rather than step up if you can.
Push-ups: Scale to Elevated Push-ups—using a Box, Bench, etc.—then reduce the number of reps (5).
WARMUP ~ 10 MINS
(10 min.) Warm-Up
30 Sec Good Mornings
30 Sec Kick-backs
30 Sec Mountain Climbers
30 Sec Deadlifts
30 Sec Pike Push-ups
30 Sec Snatch-grip Deadlifts
30 Sec Step-ups
30 Sec Muscle Snatches
10 Box Jumps
WORKOUT PREP & WORKOUT ~ 25 MINS
(3 min.) Review the Turkish GetUp
* Practice 1 round with a light Plate or shoe!
* Practice 1 round with a lightweight.
(7 min.) Prep Movements
* To get a feel for the flow of events, go through this list once and make sure you know when and where you are starting:
10 Burpees
Rest 30 sec.
5 Deadlifts
5 Box Jumps
Rest 30 sec.
3 TGUs (each arm)
Rest 30 sec.
5 Snatches
5 Push-ups
Rest 30 sec.
7-10-cal. Row
(30-35 min.) Perform the Workout
* Heat 1 will be 0 min.
* Heat 2 will be 5 min.
WARM DOWN ~ 5 MINS
Plane Crash Victim x 10 reps (5 each side)
Wall Pec Stretch (1 min. each side) + Wall-facing Stretch (1 min.)
Straddle Stretch (Sit-up to Straddle) (1-2 min.)