Marston

20min

1 maastaveto 184/130kg
10 varpaat tankoon
15 yleisliike tangon yli

Do one or two of these (1-8) in following order:

Explosive Strength: Standing Vertical Box Jump

Explosive Strength: Snatch 1RM
Explosive Strength: Clean & Jerk 1RM
Maximal Strength: CrossFit Total ( Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)
Aerobic Capacity: 2000m Row
Strength Endurance: Fran
Anaerobic Capacity: 500m Row

A. (0:00-15:00)
60s. Row/Bike

2 rds:
12 Air squat
9 Ring row
6 Push up

60s. Row/Bike

2 rds:
8 Deadlift
8 Active shoulders
8 Shoulder press / Push press
8 Active shouldets

Mobility:
- Shoulders
- Lunge complex
- Lats
- Front rack
- Chest

B. (15:00-35:00)
4 rds:
4-6 Weighted/Strict Pull Up
Rest 1min...
6-8 Push press
Rest 1min...

Work on: (35:00-40:00)
Hspu/DL/c2b

C. (40:00-60:00)
AMRAP 10min.:
3 Strict HSPU
5 Deadlift (120/85kg)
7 C2B

(2 heats if needed)

Every 40sec x6
- 5 TnG Power clean & Power jerks @61/43kg

For time:
30-20-10
Front Rack Reverse Lunges @60/42.5 (total reps)
10-20-30
Toes to Bar

Rx+: @70/52.5kg
Timecap: 10 mins

Extra credits :
Banded Pull-throughs: 4 x 15. Rest 60s.

Straight Leg Raises x 20 reps each side.

Technique

Split Jerk

EMOM25

1. 5-8 Split Jerk (light)
2. 20-40 sec KB OH Hold (2x kb)
3. 5-10 Knees to Elbow/ Knees Up/ Kip Swing
4. 10-12 Glute Bridges (bodyweight/ barbell)
5. Rest

Gymnastics

EMOM for 10min:

kipping pull-ups

scalings:

beat swings and eccentrics or beginner pull-ups

WOD

"Hann"

3 rounds:

100ft handstand walk
100ft walking lunge
6 ring muscle-ups
100ft handstand walk
100ft walking lunge
4 ring muscle-ups
100ft handstand walk
100ft walking lunge
3 ring muscle-ups

This memorial workout is dedicated to Hannah Clarke Baxter and her children who were killed in an horrific car fire on February 19, 2020.

Hannah Clarke died at the Royal Brisbane and Women’s hospital on Wednesday night, less than 24 hours after her estranged husband and the children’s father, former rugby league player Rowan Baxter, allegedly poured petrol on his family in a suspected domestic violence incident.

The children – Laianah, four, Aaliyah, six, and Trey, three – died in the car after it burst into flames on a quiet suburban street in leafy Camp Hill, in Brisbane’s east, on Wednesday morning during their regular school run.

This workout was designed by Dave Kramer @_davekramer who was a very close friend to Hannah. He said, "Hannah was a strong woman, and she was incredibly passionate about helping transform today’s youth into tomorrow’s stars, not just through fitness, but by being incredibly kind and caring to every little soul who walked into her gym. Hannah would want this workout to inspire women to be strong, and for kids to believe that their capabilities are limitless."

"Handstand walks and lunges were Hanah's favorite exercises in workouts. She fought hard for her muscle-ups, as she did her children, who passed at ages 6, 4, and 3."

The workout was also posted by @handstands_for_hann, which was created as part of an effort for fundraising and awareness of domestic violence in memory of Hannah and her children.

@morningchalkup published a story on the outpouring of support from a shocked community.

45s. Row / Bike - Walk out + Push up
45s. Row / Bike - Tempo Ring row
45s. Row / Bike - Active shoulders x2
45s. Row / Bike - Hollow rocks

Mobility:
- Shoulders / Chest / Last
- Lunge complex

Work on:
PU/C2B/MU & HS-walk

1a) DB Neutral Grip Floor Press in Bridge: 4 x 8. Rest 30s.
1b) Elbow out Landmine Rows: 4 x 8-10/side. Rest 30s.

Goal: 4 challenging work sets. Take 1-2 sets to warm-up (do not include these in your 4 work sets count)

Every 90s:

Parin kanssa vastuskuminauhajuoksu5x 10m

.

EMOM 20: 20s ON/ 40s OFF

1. Jumping Lunge

2. Push up with a clap

3. Lateral Box Shuffle

4. V-up

5. Rest