General Warm Up (5–12)
400m Run
Then:
10 yd Walking High Knee Pull
10 yd Walking Shin Pull
10 yd High Knee Side Pull
10 yd High Knees
10 yd Butt Kickers
10 yd Skip
10 yd Toe Pops
1 round:
10 yd Forward Bear Crawl
10 yd Backward Bear Crawl
Specific Warm Up (12–22)
Power Prep
5 Light KB Swings
3 Push Press Right Arm
3 Push Press Left Arm
3 Box Jumps + Step Down
2 rounds
Jump Prep
3 Broad Jumps at 50%
3 Broad Jumps at 70%
3 Broad Jumps aggressive effort
Strength (22–32)
Establish Max Effort Broad Jump in 10:00
Measure and record best attempt.
Complete as many rounds and reps as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
F: 75-lb barbell, 1-pood kettlebell, 20-inch box
M: 115-lb barbell, 1.5-pood kettlebell, 24-inch box
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
https://www.crossfit.com/workout/2010/09/29#/comments
Goal: 10+ rounds
Intermediate
10 Push Press (85/60)
10 KB Swings (35/20)
10 Box Jumps
Baseline
10 Push Press (35/20)
10 KB Swings (20/10)
10 Plate Hops or Low Box Step Overs
(55–60)
3 x 15–30 GHD Sit Ups or Abmat Sit Ups
Scale volume appropriately.
“Jack”
Today is cyclical power and repeatability. Athletes will notice the combination of push presses, swings, and jumps creates a massive demand on shoulders, lungs, and posterior chain endurance.
The broad jump work before the conditioning is meant to develop explosiveness and athleticism. Encourage athletes to focus on aggressive hip extension and quick ground contact instead of simply trying to jump as far as possible.
During the AMRAP the goal is consistency. Athletes should move continuously and avoid reaching failure on the push press or kettlebell swings.