MONDAY 11.12.18
In the US today, it is Veterans Day. This Holiday is to celebrate and thank those who have served our country. One fun tradition that Julian and I picked up from years in CrossFit is honoring these types of holidays with "extra special" workouts that were designed after fallen soldiers. This workout was named "Badger" after a Navy Officer who was killed in Iraq in 2007.
This is ALSO a Re-Test! We did this workout on August 11, 2017! If you were a member then, make sure and go back to check what you got!
PS - The actual original version of "Badger" is 3 rounds of the 30 - 30 + 800 BUT I was 10 days postpartum entering workouts and went with 5 - plus I have always done it as 5. Feel free to cut it at 3 rounds (with the 800s) or see how far you can get in 30 min. Don't go over 30 min!!
PROGRAM B
For Time
5 Rounds
Run 400 Meters
20 Squat Cleans
20 Pull Ups
RX and RX Plus Men: 95#
RX and RX Plus Women: 65#
RX Plus Scale Up Option:
30 Squat Cleans
30 Pull Ups
Per Round
CUT OFF TIME: 30 Min
PROGRAM A
For Time
5 Rounds
Run 400 Meters
20 DB Squat Cleans
20 Pull Ups
RX and RX Plus Men: 40-45# DBs
RX and RX Plus Women: 25-30# DBs
RX Plus Scale Up Option:
30 DB Squat Cleans
30 Pull Ups
Per Round
CUT OFF TIME: 30 Min
PROGRAM C
For Time
5 Rounds
Row 500 Meters
OR
Bike 30 Cal (Men) or 20 Cal (Women)
20 Squat Cleans
20 Pull Ups
RX and RX Plus Men: 95#
RX and RX Plus Women: 65#
RX Plus Scale Up Option:
30 Squat Cleans
30 Pull Ups
Per Round
CUT OFF TIME: 30 Min
NOTES:
This is a mini version of a named CrossFit Workout called Badger. It is a Hero workout - which means it's meant to be super challenging.
We want you guys to be able to keep moving throughout this workout and to pick a weight and rep scheme that will put you around the 20 min mark and no longer than 30 min.
We would prefer you did the RX reps with a lighter weight and finish at 20-25 min than to try to up it to RX Plus or even the RX Weight and get cut off.
If you cannot run for weather or space issues you may sub either single or double unders (which I know the workout had yesterday) or about 90 seconds of mtn climbers or shorter box step ups. You may also completely eliminate the run from the workout if necessary and still get some good training with just the other 2 movements.
The run distance should take 90 seconds to 2 min.
The squat clean should be a light weight for you. You can even do med ball cleans if you want!
The bar will start on the ground and you will pull with a flat back and heels down. Keep the arms straight as you come up. Extend quickly - shrug and pull yourself under into a front squat position with your elbows up and bar on the shoulder in a front squat position. Butt lower than knees, heels down. chest up.
Stand up to complete each rep and lower the bar to the ground for the next rep.
Pull ups may be any style. If you want to go strict - you should cut the number each round in half. Good options for scale on this one are banded or rows, but jumping is an option too. (Legs will already be fatigued though, which is why this wouldn't be our first choice.)
If you don't have a bar or a way to do rows, you may sub a push up for this one today - not the same thing exactly but bent over rows or kb swings will be too much on the lower back combined with the cleans!