buy in 400 m run
10 Overhead Lunges (l/r=1)
20 push presses
30 burpee deads
40 Hang cleans
50 squats
40 hang cleans
30 purpee deads
20 push press
10 overhead lunges
cash out 100 dubs or line jumps
run or jump
200 m run x 8 rest 2 min between sets
80 dub x 8 rest 2 min between
120 weighted deck squats
starting at go and then every 3 minutes stop and hold a :30 plank rx+ hollow hold
https://www.youtube.com/watch?v=4X5YH5yGTcw
Tabata Side core
side plank left
side plank right
glute bridge
wall sit
20 Seconds On
10 Seconds Rest
x 8 rds
for time
20 rds
3 burpees
4 air squats
5 deadlifts something heavy as possible (barbell would be 225/155)
21-18-15-12-9:
odd object/db/kb floor press
bent over row
seated press
Overhead Tricep Extensions
12 min amrap
20 chair dips
40 dubs
For Time
10 Rounds of:
30 Lunges
4 Devil Presses (2×50/35 lb)
19 Air Squats
20 Double-Unders
Directly into:
100 Burpees
This tribute workout is dedicated to Captain Tom Moore, a World War II veteran who raised over £26 million through a fundraiser he established to support the UK’s National Health Service charities during the COVID-19 pandemic.
The 99-year-old veteran vowed to keep walking laps of his garden in the Bedfordshire Village of Marston Moretaine in order to raise money for the fight against the novel coronavirus.
His goal: reach 100 laps before his 100th birthday on April 30, 2020. He met that goal 2 weeks early, and he dramatically blew his £1K fundraising goal out of the water.
This workout was designed by Espirit de Corps CrossFit @edc_crossfit_ (UK) in Captain Tom’s honor.
The rep scheme signifies:
– 10 rounds for the number of laps he did each day
– 30-4-19-20 reps for his date of birth on April 30, 1920
– 100 Burpees for his age on his upcoming birthday.
10 Rounds:
Minute 1: Work
:30 Seconds Max Dumbbell Floor Press
:30 Seconds Dumbbell Hold at Extension
:30 Seconds Max Push-ups
Rest :30
15 rds
2 feet elevated pike push up + toe tap + shoulder tap
20 feet elevated frog pumps
don’t rush movements
For time
4 rds
100 m run
20 burpees
30 deadlifts
40 up downs
50 dubs
10 min amrap
10 jumping lunges
20 kb/db/odd object swings
30 dubs/line jumps
Rest 2
10 min amrap
10 squat jumps
20 s2oh
30 dubs
Rest 2
10 min amrap
10 weighted sit ups
20 cleans
30 dubs
3 rds for time
10 Db or odd object deadlifts
20 hang cleans
30 squats
40 s2oh
50 dubs or line jumps
