Lämmittely:

4 kierrosta,
5 raakarive riipusta
5 etukyykky
5 pystypunnerrus
5 takakyykky
5 niskasta vapu

5x10 Pystypunnerrus niskasta

Rive taskuilta
3x3@65%
3x2@75%
4 x 1+1@80% työntö mukaan

Raakarinnalleveto

5 x 4, 50 - 70 %, tangosta kiinni pitäen (TnG)

Raakatyöntö, kiekoille hypäten

5x2@50-60%

5 Rounds for Time:
400 meter Run
20 Wall Balls (20/14 lb)
14 Kettlebell Swings (53/35 lb)
38 reps of "X"

Round 1: Push-Ups
Round 2: Air Squats
Round 3: Pull-Ups
Round 4: Alternating Lunges
Round 5: Burpees

For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups. The following round start again at the 400m run, complete 20 wall balls, 14 kettlebell swings, and 38 air squats. Continue in this way for all 5 rounds.

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014 in a collision between a truck and his stationary unmarked police car.

A New Jersey native, and a lifelong resident of Waldwick, Chris graduated from Waldwick High School in 2000 and attended one semester at William Paterson University. In response to the September 11 attacks, he enlisted in the United States Marine Corps Chris served his country proudly for the next five years as a C-130 navigator, participating in Operation Iraqi Freedom. During his service, he achieved the rank of Sergeant and continued in the Marine Corps reserves for three additional years. Chris then went on to serve the residents of his hometown of Waldwick as a Police Officer for the next six years. Chris truly loved his job and served the community with dedication and devotion. Chris was engaged to be married to Jillian Voss and they were planning a 2016 wedding.

This workout was created by CrossFit Waldwick @crossfitwaldwick (Waldwick, NJ) as a fundraiser for the Christopher Goodell Scholarship Fund. From the gym: "Waldwick is your typical small town with a very tight knit community. We have a few police offers in our gym who worked with Chris and many members are close with his family.”

The 20 and 14 repetitions are for the year Chris passed away. His badge number was 38, hence the 38 reps per movement. The 5 rounds and 5 different movements at the end of each round represent the 5 years he served as an officer. Chris specifically loved running and bodyweight movements.

On the 1:30 x 7 Sets:
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk

Optional Accessory
WEIGHTLIFTING

Power Clean Triple. Drop and Go

Every 90sec x7

Add loading by feel, find heavish of the dat. Last set with RPE 4+ (1-2 reps in the tank)

5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Row
1 Minute Air Squats
1 Minute Rest

For time of:

21-18-15-12-9-6-3
t2b
burpees

TC: 25 min

Optional Accessory

CONDITIONING

21-15-9
Double KBS (eyelevel)
Wallball
Airbike cal

RPE 3 to 4

Rollback Triceps Extensions: 4 x 15. Rest 60s.
– same weight as last week

EMOM for as long as possible
7 x Thrusters (75/55lb)
7 x Pull Ups
7 x Burpee

Leuanveto proggis week 3

Strict chin-up

5-5-5-5-5

Tavoitteena saada 3 viikon jälkeen 5RM tiukkoja leukoja mahdollisimman vähällä avustuksella tai lisätä kuormaa 5RM lisäpainoleukoihin, mikäli nyt onnistuu jo 5 tiukkaa leukaa. Skaalaa omaan voimatasoon sopivaksi. Vastuskumppareissa pyri valitsemaan koko ajan kevyempää avustusta.