WORKOUT

Performance
10 min AMRAP
10 Ground to Overhead 50/35kg
20 WTD Lunges 20/15kg

Fitness
10 min AMRAP
10 HPC 45/30kg
20 Lunge Steps

REST 5 MINS

Performance
10 Min AMRAP
10 Lateral Hops over Barbell
10 Sit Ups
10 HR Push Ups

Fitness
10 Min AMRAP
10 Lateral Hops 10kg plate
10 Sit Ups
10 Push Ups/5 Negatives

BENCHMARK TRAINING

Girl

“Nancy”

5 RFT
Run 400m
15 OHS 42.5/30kg

Hero

“Pat”

Wearing a 9/6kg vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 35/25kg
25 push-ups
50-ft. front-rack lunge, 35/25kg

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

MOBILITY MONDAY

Stretching Your Hamstrings Isn’t Always Best

Before we break down these two scenarios, let me first explain the difference between mechanical and neurological tightness:

 

  • Mechanical tightness occurs when a muscle is actually shortened, which is most often caused by poor posture or movement.
  • Neurological tightness, on the other hand, occurs when the muscle is consistently lengthened.

 

What happens in the case of neurological tightness is that because the muscles are lengthened they receive additional neural input, thought to be a protective response. Essentially, the body is trying to prevent the muscle from being stretched too far, so you experience the sense that the muscle is tight.