Friday, January 2nd, 2009

“Badger”

50 Back Squat (115lb.)
2x sandbag carry up and down 3 flights of stairs and 100m walk
40 Dead lift (115lb.)
2x rope climb “hands only”
30 Push nPress (65lb)
2x 400m sprint
20 Cleans from the floor (95lb)
1x 3 min wall sit
10 Push Jerk (95lb)

Notes: This workout is Alex’s New Years Day workout at USCrossFit. He credits the workout to Marcus ” Badger” Dedina of CrossFit Oahu who made him do it on his last day at CFO before joining USCrossFit as head coach. Scale weight and modify as necessary if equipment limited. If no sand-bag or stairs, you can hold two 30 pound dumbbells at chest height and step up onto a 10″ object 40x and walk 40 paces. This will equal 1x. If you don’t have a rope to climb then do 20 dead hang pull ups.