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by Ryan Garcia

“Semper Fi”

Coach Creation WOD

4.2K 211
  • AMRAP in 20 minutes
  • 1 Burpee
  • 2 Box Jumps (30/24 in)
  • 3 Kettlebell Swings (70/53 lb)
  • 4 Pull-Ups
  • 5 Push-Ups
  • 6 Air Squats
  • Wear a Weight Vest (20/15 lb) for the first 10 minutes only

Start with a weight vest on. Perform 1 burpee, DON'T FORGET THE JUMP AND CLAP! After 1 burpee, execute 2 box jumps to a 30/24 in box. Be sure of your take-off and landing so you don't biff it with the weight vest on. Execute 3 American style kettlebell swings at 70/53 lb. Ensure the bottom of the bell is fully inverted with arms, hips, and knees at extension.

Execute 4 pull-ups of any variation, kipping, or strict, just chin over bar with any grip. Execute 5 push-ups, vest/chest to the deck, and full elbow lockout at the top. Execute 6 air squats, below parallel at the bottom and full hip and knee extension at the top. Keep your hands and elbows off of your thighs while you squat.

At precisely the 10 min mark, ditch the weight vest wherever you are, and then pick up where you left off at. For an extra challenge, this workout can also be executed where you do the first 10 minutes without a vest, and then add the vest at the 10 min mark. The original written way is the preferred way of execution.

Scale by not wearing a weight vest, adjusting the height of the box, or doing step-ups. Scale the weight of the KB, scale to ring rows instead of pull-ups, or banded strict pull-ups. NO JUMPING PULL UPS.

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namesake photo

This is a workout I made up in 2009 when I first started doing CrossFit. I wasn't a gym owner yet, but I programmed it at the gym I coached at, and have done it every year since then! I loved any workout that I got to wear a weight vest in, and I like the fact that it involves minimal equipment, so it is a workout that can be done almost anywhere.

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