Monday, August 12th 2024

Normally we would do our version of the CrossFit Games workouts this week, but after this past weekends’ tragedy it does not seem appropriate. Instead we will be doing the following workout in honor of Lazar Ðukić . This workout was written by Lazar as part of a Morning Chalk Up segment where they were highlighting workouts written by Games Athletes. I remember originally seeing this workout and thinking how insane the volume of gymnastics was, and I think that makes this a very fitting tribute workout. He was one of the fittest people on the earth and capable of significantly more than the rest of us. I have attached a link to the GoFund me that was set up to support his family if you wish to donate. I will miss watching you compete, Lazar.

https://www.gofundme.com/f/lazar-dukic-support-fund?lang=en_US&utm_campaign=fp_sharesheet&utm_content=amp1c&utm_medium=customer&utm_source=copy_link

“Lazar”

3 Rounds

30 Cal Row

10 Bar Muscle Ups

Rest 3:00

3 Rounds

30 Cal Row

15 Strict HSPUs

Rest 3:00

3 Rounds

10 Bar Muscle Ups

15 Strict HSPUs

Modification for BMUs and HSPUs

Level 1 – banded pull-ups and box pushups

Level 2 – Strict Pull-Ups and Pushups

Level 3 – Kipping Chest to Bars and Kipping HSPUs

Level 4 – BMUs and Strict HSPUs with decreased Reps

Level 5 – As written by Lazar

*no score today, pick a version you feel best challenges you

*Lazar said intended stimulus is 1-2 sets on BMUs/Pull-Ups

WARM UP – rower

15/12 Cal Row

10 Ring Rows

15/12 Cal Row

10 Pushups

MOVEMENT/MOBILITY – #2.5-5 plates

2 wall walks

:30 dead hang

*grab plates

2 x

10 Lateral Raises

10 Ys

10 Prone Snow Angels

10/10 standing shoulder external rotation

then,

5 minutes to warm up HSPUs and BMUs or movements you are performing