12/1/18

RFS CrossFit – CrossFit

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rx: JOHNNY (Time)

3 Rounds for Time (with a Partner)

Buy-In:

600 meter Run

19 calorie Row (each)

87 Erg Jump Overs

7 Rope Climbs

Cash-Out:

600 meter Run

1 Random Act of Kindness*

Time Cap: 3 months

An ‘Erg Jump Over’ is a jump over the rower (aka: ergometer).

1. Someone/people you don’t know today

2. No benefit to you (other than you feeling good for what you did)

3. Makes at least one person’s life easier for a minute, an hour, a day, or more
Random Act of Kindness standards:

1. Someone/people you don’t know today

2. No benefit to you (other than you feeling good for what you did)

3. Makes at least one person’s life easier for a minute, an hour, a day, or more

Strategy: On the opening run, want to find a pace that athlete 1 knows they can come in the door and immediately hammer away at least a fast 10 calories. The three round couplet approach is similar to most of the team workouts we do. Athletes should switch out before they start to slow down on each movement. Holding on for those extra few calories or a few more jumps will make the cycle time a little slower and make it more difficult for athletes to recover for the next set. The best rope climb strategy is typically just alternating reps due to the range of motion of the movement. Following the last rope climb, athletes should use the beginning meters of the run to settle, then find an aggressive pace to finish.

Namesake: From CrossFit New England: “This WOD is a bit different in that it celebrates the life of the son of one of our own CrossFit dads. Johnny had a giving soul, where he showed little ego and lots of humility, caring, and kindness. Life was not always easy, but that did not slow him down. In fact, Johnny became an amazing athlete (state championship tennis team, expert skier, and swimmer) and excelled in school (class valedictorian, class president, attended Harvard). Sadly, Johnny died too early – November 29, 2007.

This workout reflects many aspects of Johnny’s life. He was born in 1987, which is why we have 87 Erg Jump Overs. He then lived 19 years and passed away in 2007, which is represented by 19 Calorie Row and the 07 Rope Climbs. And together as partners, you will be running a total of 2400M, where the total feet run represents the number of days in Johnny’s life.

The specific exercises are based on many aspects of Johnny’s sports life, as the run represents his training for the Boston Marathon in 2007, the row

Warm-up

3x down and back in the gym

2x outside med ball partner pass lateral shuffle for 100m

20 outside total med ball wallball passes

2x /partner 10 med ball sit up toss to partner that is standing

S: Metcon (Time)

“JOHNNY”

3 Rounds for Time (with a Partner)

Buy-In:

600 meter Run

19 calorie Row (each)

87 Erg step Overs

7 Rope walks

Cash-Out:

600 meter Run

1 Random Act of Kindness*

Time Cap: 3 months

An ‘Erg Jump Over’ is a jump over the rower (aka: ergometer).

Random Act of Kindness standards:

1. Someone/people you don’t know today

2. No benefit to you (other than you feeling good for what you did)

3. Makes at least one person’s life easier for a minute, an hour, a day, or more

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