“TRIFECTA”
Gymnastics
Skills
Hollow/Arch
Skin the cat
Hollow rock
3×10
10min EMOM alt min
2 around the world
10 glute ham raises (partner or GHD)
METCON
4 rounds for time:
9 strict knees to elbows
6 strict pull ups
3 wall climbs
Immediately into
30 low ring muscle ups (feet on ground allowed)
Weightlifting W1D3
Hang snatch
5×3
Hang clean
5×3
Jerk
5×3
Weightlifting accessory work
Bench press
3×10
Firebreathers
“COFFLAND”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
