Workouts
Experimental

Daily training

2024-01-02

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Mindset

3 Guiding Principles

"Dork"30 min

6 Rounds For Time:
60 Double Unders
30 Kettlebell Swings 53 / 35 lb
15 Burpees

Time Cap: 30 Minutes

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

Stimulus
  • Overview: Pacing and smart breaks during sets of kettlebell swings will be important in today's hero workout. Grip fatigue will set in quickly if we aren't careful to take intentional but quick breaks.
  • Double Unders: Reps should be completed in 1:30 or less.
  • Kettlebell Swings: Reps should be completed in 1:30 or less. Kettlebell should finish locked out overhead.
  • Burpees: Reps should be completed in 1:30 or less, smooth and consistent pacing will help to keep breathing and heart rate under control.
  • Score: Time to complete work. If capped, add 1 second per every missed rep.
Strategy
  • Aim to complete the Kettlebell reps in no more than 3 sets.
  • Aim to complete the Double Unders in no more than 2 sets.
  • Pace burpees in a way that allows you to stick to your plan on the Kettlebell and Jump Rope.
  • Try to keep transitions short, move immediately into starting the next movement.
  • We want our round times to be consistent, pacing yourself from round 1 is important in order to be able to move continuously across all 6 rounds.
Substitutions

DOUBLE UNDERS

  • Reduce Reps
  • 90 Single Unders
  • 45 Plate Hops
  • 60 Reps of Singles & Doubles (Mix of Both)
  • 1:00 On Any Machine

KETTLEBELL SWINGS

  • Reduce Loading
  • Reduce Reps
  • Single Dumbbell Hang Power Snatches
  • Empty Barbell Hang Power Snatches
  • Russian Kettlebell Swings

BURPEES

  • Reduce Reps
  • Box Jumps
  • 1:00 Effort on Any Machine
Movement prep

Practice Round:

15 Double Unders
10 Unbroken Kettlebell Swings
5 Burpees