To express our appreciation and gratitude for these everyday heroes, we are releasing workouts as a part of our RF "Hero" Series. This is a small tribute from us here at RoadieFit to people in our extended family who are risking their lives to save ours. In this Hero series, workouts will be released every Saturday and designed to honor a specific frontliner doing their part during this pandemic.
Today we honor, Officer Samantha Kaplan (@sameyeam16). She has worked for Miramar Police Department since 2015 on road patrol, the dive team, Honor guard and is a hostage negotiator. Prior to getting hired with Miramar she volunteered with Broward Sheriffs' office on their mounted unit for 3 years. She has also been in the coast guard as a third class petty officer boatswains mate for 2 years. She loves her pupper weiner Kimber, riding horses, and everything in/on the sea. She started CrossFit about 3 years ago and loves those all out death workouts(hint hint.. wait until you see what we have planned). Along with the rest of the force, she is constantly at risk of coming into contact with someone who has Covid-19. Often the officers are not made aware of this because those that call in are not prioritizing the Pandemic. The officers have to make contact with people even if they haven't had time to put on proper PPE while also having to think about officer and public safety. She might wear a cape sometimes but she's always a hero!
This workout is what we call a “chipper” as in you spend the workout “chipping away” at the different movements, while trying not to keel over. This is a long, endurance focused workout so don't come out of the gate too hot. We have linked a demonstrational video of each movement above in the written out workout. PLEASE take the time to view each video and assess the weight accordingly. This workout is not only a chipper but it has progressive movements but don't worry we decrease the reps, a little.
Air Squats, Front Squats, Thrusters
Step-Ups, Weighted Step-Ups, Weighted Step Overs
Burpees, Thrusters, Man Makers(burpee/row/thruster)
At "3...2...1...Go!" you will start on the first 800 Meter Run followed by, 30 Air Squats, 30 Step-Ups, 30 Burpees, 20 Goblet Squats, 20 Single DB Step-Ups, 20 Double DB Thrusters, 10 Double DB Front Squats, 10 Double DB Step-Overs, 10 Man Makers, and you know, just for fun an 800 Meter Run to finish it off!
This workout is designed to push you mentally. As we launch into this workout please take a minute and think about the people we're doing this for. The RoadieFit Hero Series is about honoring the people risking their lives to take care of us during this crisis. Those in the hospitals, ambulances, fire trucks, and squad cars who repeatedly step up and face this massive challenge we face today.
So when you're slowing down and about to take a break or give up think about our heroes. Let them inspire you. Dig down deep find some juice and keep going because that's what they do for us and this is how we say thank you.
Have fun. Stay safe.
Let's get it!!!