November 11, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

George Washington famously said that “A nation is judged by how well it treats its veterans.” Frankly, we’re failing. But the CrossFit community has always had a deep and profound respect for members of our armed forces. We believe our community will be excited to honor those who have served and those who continue to serve.

“The Veteran” workout is designed to be challenging, but accessible for various ability levels and requires minimal equipment. The goal is to get as many people to participate and pay their respects as possible. Accordingly, it is structured in four levels, all of which can be performed at a regular 60-minute training sessions around the world.

If you’re not prepared for the volume of this tribute workout, please consider performing the advanced, intermediate or beginner options so that you can still show your support for our veterans.

We have elected to support The Honor Foundation and we encourage you to join our team and donate whatever amount makes the most sense for you. – C.J. Martin

Warm-Up.

Assault Bike Dirty 30

Followed by…

Inchworms x 5
Plank to Toe Touch x 10-20 reps
Plank Shoulder Taps x 20-30

Followed by…

Two Sets:
Alternating Lateral Lunges or Cossack Squats x 12-14
Rotational Medicine Ball Throws x 5-7 each side
Single-Leg Jumps (box or broad) x 5-7 each side

*Record your time for the Dirty 30

Then…

OPTION #1 – “The Veteran”
Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

-OR-

OPTION #2 – Advanced Version of “The Veteran”
Eight rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row
60 Second Bottom of Squat Hold
30 Seconds of Tempo Alternating Cossack Squats @ 1111
30 Seconds of Divebomb Push-Ups
30 Seconds of Plank Position Pike Jumps
Rest 30 Seconds

When the running clock reaches 15:00, perform the following…

Every 8 minutes, for 24 minutes (3 sets) for times of:
30/25 Calorie Bike or Row OR 400 Meter Run
10 Devil’s Presses
15 Dumbbell Front Squats
20 Toes to Bar OR V-Ups

When the running clock reaches 45:00, perform the following…

Three sets of:
20-30 Banded Triceps Extensions
30 Second Single Leg Glute Bridge Hold Each Leg
30-60 Second Superman Hold

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.