CrossFit Santiago

Workout of the Day
Tuesday 260630

Michael

3 rounds for time of:
800-meter run
50 GHD back extensions
50 sit-ups

Compare to 240318.

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Stimulus and Strategy:
Today's workout is in honor of Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed in Afghanistan on June 28, 2005, when the helicopter he was aboard crashed. McGreevy is survived by his wife, Laura; daughter, Molly; mother, Patricia Mackin; and father, Michael McGreevy Sr.

Today, we tackle a longer Hero workout featuring simple movements that heavily tax the lower body and core. Each round should take between 8 and 10 minutes to complete. Scale the run distance as needed to keep each effort under 5:30.

Most athletes should opt for GHD hip extensions rather than back extensions to maintain movement quality and keep intensity high. However, if you can continue moving well and maintain proper form, perform back extensions.
Scale the sit-up volume and/or difficulty so each set can be completed in under 2:15. Focus on steady pacing throughout and aim to stay consistent from round to round.

Intermediate option:
3 rounds for time of:
800-meter run
25 GHD hip extensions
50 sit-ups

Beginner option:
3 rounds for time of:
400-meter run
20 Superman arch-ups
20 sit-ups

📍Joy Silva at CrossFit Boqueirao in Santos, Brazil

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Workout of the Day
Monday 260629

Omar

For time:
10 thrusters
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

♀ 65-lb barbell
♂ 95-lb barbell

Compare to 130521.

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Stimulus and Strategy:
Today's workout is in honor of U.S. Army 1st Lt. Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, who died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents, Maria and Pablo; sister, Marisel; and brothers, Pablo and Javier.

Choose a barbell load that allows you to perform consistent sets of 10 or more reps from the start, with the possibility of smaller sets only in the final round as fatigue sets in. Keep breaks short and focus on steady movement throughout the workout.

Aim to maintain at least 10 burpees per minute. Consider stepping up from the bottom of each burpee to help manage your heart rate and maintain a consistent pace.

Intermediate option:
For time:
10 thrusters
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
For time:
10 thrusters
10 bar-facing burpees
15 thrusters
15 bar-facing burpees
20 thrusters
20 bar-facing burpees

♀ 35-lb barbell
♂ 45-lb barbell

📍CrossFit Bison in Midland Park, New Jersey

Tu semana en CrossFit Santiago.

>>>>desliza para ver ¡lo que se viene esta semana!

CROSSFIT SANTIAGO x VENEZUELA 🇻🇪🩵🫂

Venezuela vive una de las mayores tragedias de su historia reciente.

Venezuela es la tierra de muchos de nuestros amigos y atletas, personas que forman parte del alma de nuestra comunidad.

Por eso, el próximo Sabado 04 de julio, de 10:00hrs a 12:00hrs, realizaremos un WOD especial a beneficio, para recaudar fondos para las familias afectadas.

Próximamente daremos todos los detalles.