Happy 4th of July!
Lowry CrossFit – CrossFit
MC: Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
STIMULUS
DESCRIPTION
“”Glen”” is a Hero Workout that we complete on CompTrain every year on the 4th of July
This was last completed on 7.4.19
This longer effort is a balanced workout that includes cardio, gymnastics, and weightlifting
This workout is intended to take about 25-40 minutes to complete
Rough timelines for each movement:
* 30 Clean and Jerks: 3-5 Minutes
* 1 Mile Run: 7-9 Minutes
* 10 Rope Climbs: 2-3 Minutes
* 1 Mile Run: 7-9 Minutes
* 100 Burpees: 7-12 Minutes
Choose weights and variations that allow for completion within this time frame
CLEAN AND JERKS
The clean and jerks should be performed at a moderate weight that you are capable of cycling for 10+ reps unbroken when fresh
Due to the overall workout volume, this is likely something that will be completed as quick singles to start the workout
ROPE CLIMBS
Choose a rep number or variation that takes less than 3 minutes to complete [~3 Reps Per Minute]
Prescribed is a 15 foot rope
BURPEES
These are standard burpees requiring chest and thighs to the floor in the bottom
You can jump up or step up of the floor
Finish with some air under the feet and a small clap overhead
RUNS
When considering modifications for the 1 mile runs, keep in mind this station is designed to take between 7-9 minutes to complete
See further down the page for “subs”
SUBS
RUN
2k Row
1,600 Meter Ski Erg
100/75 Calorie Assault ROPE CLIMBS
Reduce Reps
3 Minutes of Practice
60 Pull-ups
45 Chest to Bar Pull-ups
30 Strict Pull-ups