Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

22.11.02

HUMP DAY HELP

“Holiday Tips”

“JACK”

INTENDED STIMULUS

Complete 10-15+ rounds.

First of three CrossFit Hero workouts in the month of November.

Light to moderate loading allowing you to go unbroken.

Lots of rounds and lots of volume.

Last done 11/25/17, look up your score.

RX

AMRAP 20:
10 push presses (115/75 lb)
10 KB swings (53/35 lb)
10 box jumps (24/20 in)

LEVEL 2

AMRAP 20:
10 push presses (95/65 lb)
10 KB swings (44/26 lb)
10 box jumps (20/18 in)

LEVEL 1

AMRAP 20:
10 push presses (75/45 lb)
10 KB swings (26/18 lb)
10 box step-ups (18/12 in)

SKILL WORK

Pre-workout:
EMOM 9:
1 push press
– Build in load.

STRETCHING

1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side

WHITE BOARD BRIEF

Target time | 10+ rounds

Today’s workout is the first of three CrossFit Hero workouts that we will see in the month of November.

This workout is long, but the reps in each round are low. You are going to go around and around this merry-go-round a significant amount of times.

Choose a weight that allows you to go unbroken through all of your reps. You may want to put it down multiple times during the workout, but hang on. You should not break the set of 10-reps into 2-3 sets.

Pick a pace and try to hang on. Newer athletes, try and maintain about a 2:00 per round pace. Advanced athletes, shoot for holding a 1:30 pace each round.

This is a longer workout and you are going to have to dig your heels in.