08/12/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Bike

0:30 Push-Up to Down Dog

0:30 Bike

0:30 Cossack Squats

0:30 Bike

0:30 Pigeon Pose (right side)

0:30 Pigeon Pose (left side)

0:30 Air Squats

TECHNIQUE & BUILD

KETTLEBELL SWINGS

10 KB Deadlifts

10 KB Swings (eye level)

7 KB Swings (overhead)

BOX JUMPS

10 Box Step Ups

5 Box Jumps (low box/step down)

5 Box Jumps (workout height)

CLUSTERS

0:30 Squat Hold

[Coach: Depth/Low Back position]

5 Air Squats

[Coach: Standards, Full Depth at Bottom, Hips extended at top]

5 Empty Bar Front Squats

5 Empty Bar Push Press

5 Empty Bar Thrusters

5 Empty Bar Clusters

PUSH-UPS

0:30 Plank Hold

5 Knee Push-Ups

5 Push-Ups

5 Elevated Pushups

Hero Wod

CHRIS KYLE (Time)

3 Rounds:

40 Kettlebell Swings (53/35 lb)

40 Box Jumps (24/20 in)

40 Clusters (65/45 lb)

40 Elevated Push-Ups (feet on 24/20 in box)
Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.