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10
09
2020

RU Ok Day

By Scotty 0

CrossFit SFS – CrossFit

Warm-up

Warm-up (No Measure)

(5-10 mins):

2 rounds of:

60 sec on a machine of your choice

10 x Lunges

10 x Hollow Rocks

10-15m Duck Walk

10 x Kipping Swings

10-15m Bear Crawl

Metcon (No Measure)

Strength Work 10 – 25 mins

Beginners & Intermediate:

5 – 6 rounds : 3 – 5 strict pull ups + 3 -5 strict ring dips

Advanced:

Options of:

1. 4 x max set of ring muscle ups (aim for more than last week)

or

2. 3 – 5 weighted strict pull ups + 3 -5 weighted strict ring dips

Metcon

“Lamont” (Time)

“Lamont”

6 rounds for time:

25 Kettlebell Swings (24/16kg)

25 Burpees

Or

25 rounds for time:

6 Kettlebell Swings (24/16kg)

6 Burpees

Time cap: 25 minutes

Scaling Options:

Kettlebell Swings: reduce weight, Russian swing

Burpee: kickback burpee, step down/step up burpee
Today is R U OK day. A national day aimed at getting us to ask those around us if they are OK, in the hope of decreasing the rate of suicide in this country.

Today’s workout is one that has been written to honour a close friend of many in CrossFit Community.

It’s a particularly tough workout, but achievable for anyone.

John Philip Lamont, born 25/6/81, tragically took his own life last year. A funny, caring and loving husband, father and friend to many, he had a massive impact on those around him.

Today’s movements have been chosen because of the significance they played in the lives of John and those closest to him.

Dig deep today and please remember to ask those around you if they are OK. You never know the impact that one small question may have on someone.

You have a choice as to which workout option you do today

Same volume, but two different ways to hit it!

author: Scotty

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