Tuesday 180417

I. General Warm-up

Aerobic Capacity Warm-up Lines – 10yd. each

High Knee Carioca

Over the hurdle

Knee to chest + Lunge w/ reach

Figure Four + Lunge w/ torso twist

Toe Touch

High Knees

Butt Kicks

Side Step

Side Step w/ Jumping Jack

Run Down and Back x2


II. Transition and Build Up

Set-up stations.


III. Workout Of The Day


For Time:

Run 1 Mile

Row 2k

Run 1 Mile





Long aerobic Hero WOD. Very simple scheme to allow for athletes to just continue moving. This is a good one to just stop thinking and go. If needed, scale distances or provide a running substitution (Bike 2 miles).


Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.



IV. Accessory, Recovery, Community (Post-workout)

Lunge Ankle Stretch 2:00/side

Hip flexor mash 1:00-2:00/side


V. Supplemental Work



Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

5 @75%

3 @85%

2 @95%

*rest 2-3 minutes between

Crossfit Enhance