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24/9/22 Saturday Workout of the Day

Warm Up

100m Run

20 Squat Round Arch

20 Samsung Twist

20 Good Mornings

20 Bird/Dog


Metcon (55min Cap)

Operation: Crows Nest

Full Mission Profile

Situation:

As part of a larger joint military operation to push ISIS militants out of a mountainous region in Afghanistan, coalition forces must secure key high observation points. The attainment of these positions is essential to guide air assets to their proper targets.

Your special operations team has been assigned an observation point code named “Crow’s Nest”, which is currently controlled by an enemy force of about 8 fighters. You will insert at a time when the enemy forces have consistently been observed taking a short break to change guards. It is essential that you take control of that position at all cost.

Objective:

Prior to the change of guard your team will HALO into a small area just below the observation point. Upon radio confirmation that the enemy forces are linking up to switch over, you will rapidly ascend to the point and take them out. Because the element of surprise is the only advantage (they will have the high ground), it is essential that your team make the ascent as fast as possible. Once the point is taken, radio HQ for further orders.


Full Mission Profile

Ascent:

600m Walking Lunge (knee must touch ground with every step)


Take the Point:

IF THE ASCENT TOOK:

Less than 9 Minutes -

5 rounds of:

· 10 Kettlebell Swings 24/16

· 5 Burpees

· 5 Sumo Deadlift High Pull 24/16


9 Minutes to 11 Minutes –

10 rounds of:

· 10 Kettlebell Swings 24/16

· 5 Burpees

· 5 Sumo Deadlift High Pull (24/16


11 Minutes to 13 Minutes –

12 rounds of:

· 10 Kettlebell Swings 24/16

· 5 Burpees

· 5 Sumo Deadlift High Pull 24/16


13 Minutes to 15 Minutes –

14 rounds of:

· 10 Kettlebell Swings 24/16

· 5 Burpees

· 5 Sumo Deadlift High Pull 24/16


Over 15 Minutes –

15 rounds of:

· 10 Kettlebell Swings 24/16

· 5 Burpees

· 5 Sumo Deadlift High Pull 24/16


Notes:

Hurry up because when things go bad – they go bad fast

Push yourself with everything you have on the ascent

In a walking lunge, keep your chest up, your hands off your thighs, and go all the way down until your knee touches the ground


Cool Down

Cobra

Down/Up Dog

Pigeon

Couch

Calf

German Hang

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