Blackbird CrossFit – CrossFit

Memorial WOD

“Big Mike Jenkins” Memorial WOD (Time)

This was the last WOD Mike wrote, intended for his box on Thanksgiving Day.

3 rounds

28 Goblet squats 35# / 26#

28 KB or dumb bell OH Presses (14 each arm-strict) 35#/20#

28 Step-ups 24/20

28 Ball slams 20# / 15#

28 Front rack lunges @95# / 65#

~~2 Burpees on the min~~

**Can be done as a partner WOD
This workout is in honor of Mike Jenkins. He wrote this workout the Wednesday evening before Thanksgiving with the intention having his members complete this WOD on Thanksgiving morning. This was the last workout he ever wrote. Mike Jenkins (November 3, 1982 – November 28, 2013) was a professional strongman competitor from Westminster, Maryland. Jenkins worked as a high school athletics director when not competing as a strongman.

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

Set 1:

20 Jumping Jacks

5 Alt. Groiners per leg

5 Air Squats

5 Reverse Lunges

5 Elbow Rotations per side

Set 2:

10 Jumping Jacks

5 Active Spider-Mans per leg

5 Air Squats

5 Muscle Cleans

5 Front Rack Lunges Per leg (empty)

Set 3:

5 Burpees

:30 Squat Hold

5 Air Squats

5 Hang Power Cleans (light weight)

5 Front Rack Lunges Per Leg (light weight)

SPECIFIC WARM-UP

5 Goblet Squats

5/5 Single Arm Presses

5/5 Step-ups

5 Slam Balls

5 Power Cleans (workout weight)

5 Front Rack Lunges Per Leg (workout weight)

Cool Down

Warm-up (No Measure)

1:00 Twisted Cross / Side

2:00 Couch Stretch / Side