Officer Dia responded to home depot on 7/4/20 and contacted an intoxicated male. The suspect pulled a firearm out of his trunk and fired one shot before running away. The shot struck Dia just outside of his chest plate. Before Dia passed, he called to Dispatch and asked for them to “tell my family I love them”.
Our friends at CrossFit 970 have written this hero workout to honor Dia and his family and we are proud to take part next to them. #tellmyfamilyilovethem
Freedom WOD Classes
Warm Up: 6 Mins
2 Rounds – :30 Each
Air Squat
Broad Jumps
DU
Then:
7 OHS
7 Power Snatch
7 Squat Snatch
Home WOD: 35 Min Cap
“Dia”
188 DU
Then 5 Rounds:
7 Snatches (135/95) OR 10 Alt. DB Devils Press (50/35)
4 Muscle Ups OR 8 Strict Dips
20 Box Jumps (30/24) OR Tuck Jumps
Metcon: 35 Min Cap
“Dia”
188 DU
Then 5 Rounds:
7 Snatches (135/95)
4 Muscle Ups / 8 Strict Dips
20 Box Jumps (30/24)
Elite Competition Class
Field Conditioning
400 Meter Warm-Up
Every 7 Minutes x 3 Rounds:
20 Meter Shuttle
40 Meter Shuttle
60 Meter Shuttle
80 Meter Shuttle
100 Meter Sprint
- The workout flows like this:
- 20 Meter Shuttle: 10 Meters Out + 10 Meters Back
- 40 Meter Shuttle: 20 Meters Out + 20 Meters Back
- 60 Meter Shuttle: 30 Meters Out + 30 Meters Back
- 80 Meter Shuttle: 40 Meters Out + 40 Meters Back
- 100 Meter Sprint: 100 Meter Straight Sprint
- You can set-up cones for each distance or complete on a pre-marked field
- Record your time for each of the 3 rounds
- Your score will be the slowest of the 3 efforts
Back Squat “3-6-12”
3 Reps @ 109% of 10RM Back Squat
6 Reps @ 102% of 10RM Back Squat
12 Reps @ 94% of 10RM Back Squat
Clean and Jerk Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low Hang Clean Pull
1 Low Hang Clean High Pull
1 Low Hang Squat Clean
2 Split Jerks
Set 1: 50% of 1RM Clean and Jerk
Set 2: 55% of 1RM Clean and Jerk
Set 3: 60% of 1RM Clean and Jerk
Set 4: 65% of 1RM Clean and Jerk
Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
2 Low Hang Squat Cleans
1 Push Jerk
1 Split Jerk
Set 1: 70% of 1RM Clean and Jerk
Set 2: 74% of 1RM Clean and Jerk
Sets 3-5: 74-85% of 1RM Clean and Jerk
Conditioning
“Floor It”
On the 5:00 x 5 Rounds:
100′ Handstand Walk
5 Squat Clean Thrusters (185/135)
15/12 Calorie Assault Bike
HANDSTAND WALK
- Choose a distance that you can clear in about 1 minute or just practice
Odd-Object Conditioning
For Time:
30 Toes to Bar
20 Calorie Row
10 D-Ball Cleans (150/100)
Rest 1 Minute
15 D-Ball Cleans (150/100)
20 Calorie Row
30 Toes to Bar
Body Armor
3 Sets: 21 Glute Bridges
3 Sets: 15 Kettlebell Romanian Deadlifts (70’s/53’s)
3 Sets: 9: Barbell Good Mornings
Brother Bro’s Barbell Club
Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges
1 Round:
Hold bottom of Air Squat for 60 Seconds
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Press in Split x 4 reps
Build over the course of the 3 sets.
B.
Every 2:30, for 10 minutes (4 sets):
(Clean + Front Squat + Jerk) x 2 reps
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
(Do a Clean + Front Squat + Jerk. Drop the bar. Then, do a Clean + Front Squat + Jerk)
At the 12 minute mark. . .
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85-90% of 1-RM Clean & Jerk
C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 7 reps @ 85-90% of your 7-RM Back Squat weight
Start the first 2 sets at 85%. If you’re confident you can do the last sets at 90%, go up. If not, stay at 85% for the last 2 sets.
*If you don’t know your 7-RM Back Squat, establish that today instead of doing these sets
D.
Three sets of:
Bench Press x 8 reps
V-Ups x 40 seconds
Barbell Bicep Curls x 15 reps
Rest as needed
Build in weight as you go for the Bench Press.
Performance Power Training
Friday, July 17th, 2020
Pre-Flight: Squats n deads, sleds, n burpees
Jet Fuel:
5 mins of shuttle runs. (5yds, 10yds)
Start slow, work up in speed as time progresses. Give just enough rest in between attempts to recover enough to be explosive.
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat
7×2 @55%
4×1 @60%
Deadlift
7×1 @60%
GainCity:
4x
Backpack sled drag
*40yds down and back
*Drag the sled forward on the way there, drag the sled backwards on the way back.
25 Situps
Afterburner: https://youtu.be/3bVmHnjEYBM
10x
1 MB Throw
4 burpee lat box jump over
Sprint and retreive the ball
Rest 1:1 between rounds OR in partners, 1 work, 1 rest