08/24/2020
Duty Ready Drills
#12 ‘Half Snickers’
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Team Event - Crew of 4
A half marathon row of 13.1 miles completed by the crew splitting it 4 ways. The final crew member has 4.1 miles to do so pick your strongest squad member to do that bit!!!
After the row, blast the burpees, squats and press ups.
Team time is the total time for all 4 members to complete their drill
Skill Level: Intermediate
Post your time below ⬇️
@ Gainesville, Florida
08/07/2020
Duty Ready Drills
#11 ‘Trinity’ Bodyweight
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A ‘for time’ routine performed as quickly as possible with good form. Count the rounds and post your number below ⬇️
Equipment needed: None
Skill Level: Beginner
@ Cardio Time!
08/04/2020
Duty Ready Drills
#9 ‘Chiliad’
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Chiliad meaning ‘group of 1000’. An intense routine with 1k reps to test endurance and cardio ability. Tough enough?
10 rounds for time 👊🏻
How to scale: Be realistic with dumbbell weight as you will be pushing 100 reps over the course of the routine.
Equipment needed: Dumbbells
Post your time below ⬇️
@ Gainsville, Florida.
07/29/2020
Duty Ready Drills
#10 ‘Spike’
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Upper body and legs working hard to get this routine done! 10 rounds, time is optional, form is crucial 💪🏼
How to scale: Aim for 40% of your 1 Rep Max for Thrusters. If form suffers, drop the weight. Beginners use a barbell only.
Equipment needed: Barbell and plates
Post comments below ⬇️
@ Gainsville, Florida.
07/15/2020
Duty Ready Drills
#8 ‘Beach Landing’
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A cardio focussed all body workout with added upper body work.
For time. 👊🏻
How to scale: Increase/ Decrease resistance on the landline press by adding/removing weight.
Equipment needed: Rowing machine, barbell, weight plates.
Post your time below ⬇️
07/14/2020
Duty Ready Drills
#7 ‘50 Cal’
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An all body routine with compound moves for maximum muscle activation. Is the plank a compound movement? Technically it’s static exercise but it recruits additional stabilising muscles so we are going to class it as compound :)
5 rounds.
Skill level: Intermediate
How to scale: If you are unable to do weighted squats, then air squat. For the shoulder press, use lighter dumbbells if a barbell is too heavy. If a 50 second plank is unachievable, keep going til you reach 50 seconds in multiple attempts.
Equipment needed: Barbell, dumbbell
Post your comments below ⬇️
@ Gainesville, Florida
07/11/2020
Duty Ready Drills
#6 ‘Extraction’
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Drop in, move fast, stay low.
3 rounds for time.
Skill Level: Beginner
How to scale: Vary the sandbag weight or use an alternative object eg weight filled bucket, kettlebell, weight plate or dumbbell.
Equipment needed: Preferably sandbag failing that, another weighted object
Post your time below ⬇️
@ Gainesville, Florida
07/11/2020
#5 ‘100 Mile’
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A short cardio infused kettlebell workout. 1 mile split between 100 reps. Make sure you sprint the last 1/4 mile!
Skill Level: Beginner
How to scale: Raise or lower resistance through KB weight
Equipment needed: Kettlebell (or several if possible!)
Post your time below ⬇️
@ Gainesville, Florida
07/11/2020
Duty Ready Drills
#4 “Rock”
A beginner level leg burning workout performed for time to help burn fat and work the entire body.
Skill Level: Beginner
Equipment: None, just bring yourself
Performed for time.
Post your time below ⬇️
07/11/2020
Duty Ready Drills
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#3 Anakin
Skill Level: Beginner
Equipment: None
Focus: Legs/Cardio/Core
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07/11/2020
Duty Ready Drills
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#2 “The Flat Line”
Why is it called the flat line? CrossFit Coach explains “There’s nothing quite like burpee box jumps for jacking the heart rate” 😮
Skill Level: Intermediate
Equipment: Dumbbell and Skipping Rope
Performed for time.
Male DB - 22.5kg
Female DB - 15kg
Beginner Male DB - 15kg - 20kg
Beginner Female DB - 10kg
Post your time below
07/11/2020
Duty Ready Drills
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#1 ‘Hannabell’
Skill Level: Beginner
How to scale: Complete for time
Notes: Strict pull ups, chin to bar
Equipment: Pull up bar
Post your time below ⬇️
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