Monday July 4th – Diamond Hill CrossFit
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Monday July 4th

3
Jul

Monday July 4th

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
The “Holbrook” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, January 27, 2011 (110127).

22.07.04

CLASS TIMES: 7:00am & 8:30am ONLY.

“HOLBROOK”

INTENDED STIMULUS

15:00-25:00.

All runs done in under 1:00.

Complete the thruster reps unbroken every round.

Pull-ups in 2 sets or less.

Scale all movements to prioritize intensity and speed.

RX

10 RFT of 

5 Thrusters (115/75)

10 Pull-ups

100m Sprint. 

Rest 1 min after every round. 

LEVEL 2

10 RFT of 

5 Thrusters (95/65)

10 Pull-ups

100m Sprint. 

Rest 1 min after every round.

LEVEL 1

10 RFT of 

5 Thrusters (65/45)

10 Pull-ups

100m Sprint. 

Rest 1 min after every round.

SKILL WORK

Rest, stretch, recover

STRETCHING

2 sets:

:30 frog stretch

:30 couch stretch/leg

WHITE BOARD BRIEF

Target time | 15:00-25:00

Keep this brief pithy and to the point. Highlight that each run should take less than 1:00 and each movement less than :30.

Review scaling. Give only 1-2 options and make sure everyone knows what they’re going to be doing before discussing the barbell.

Make sure athletes know that they need to complete all thrusters unbroken or the bar is to heavy.

Communicate that there will be a 30:00 cap OR that the class will end between 50:00-55:00 depending on the start time of the workout.

Before breaking out, take any questions and let athletes know that the warm-up is going to be fast and should get them slightly tired in order to both warm up and have time for a longer workout.

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