Descending Reps 10 to 1
Deadlift 2x 55/35 KB
Hang Power Clean 2x 55/35 KB
Push jerk 2x 55/35 KB
To express our appreciation and gratitude for these everyday heroes, we are releasing workouts as a part of our "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, firefighter, Jessica Ragon LeNoir(@jessijess0817) with the Miami-Dade Fire Rescue(@miamidadefirerescue). She has been serving since 2008 and is currently on a Driver Operator/ Tailboard route that goes between Engine 44, Platform 64, and Platform 26 with a high certainty of exposure on every call. Her co-workers describe her as dedicated, compassionate, and professional. She loves her family and doing anything fun under the sun. From competing at a collegiate level in Soccer at Mississippi College(@misscollege) to competing at the 2009 CrossFit (@crossfitgames) Regionals, the FDIC International(@fdicindy), and placing first at the Hero Games Jess has been an athlete her whole life and a part of CrossFit since the beginning. Before this pandemic and around her shifts at the fire department, she has continued to coach new and upcoming athletes sharing her knowledge and love for fitness. There’s a little bit of math and tracking to be done in today’s workout but we thought it should be unnecessarily complicated, just like Jess.
At "3...2...1...Go!" you will perform 10 Deadlifts, 10 Hang Power Cleans then, 10 Push Jerks, that's round 1. The next round, will be 9 Deadlifts, 9 Hang Power Cleans, and 9 Push Jerks. The reps descend by 1 rep every round until you get to the last round. The last round will be 1 Deadlift, 1 Hang Power Clean , and 1 Push Jerk.
This workout is designed to be done with Kettlebells but can easily be modified to Dumbbells or a Barbell.
If you scale the weight lighter make sure you don't make it too light. This workout is intended to be moderate to heavy and if you're easily throwing the weight around maybe you should grab the next weight up.
That being said, watch out for the overhead portion of the movement. That is the movement your weight choice should be based on.
There's twp ways to do these: inside the legs and outside of the legs. Here's a demo of each.
Whichever style you choose, please pay attention to the lower back, keep the core tight and don't get going too fast and let that back get round.
If you find the weight slamming into your wrists try to slow down a bit. When the kettlebells are coming close to the catch position do a small squat down and come up under them as you catch them. Timing is key at the top of this movement but if you can get that down it will save your wrists some unnecessary punishment.
Make sure you keep those hips under your chest. Too far forward and it's too much stress on the lumbar spine. Too far back and you're using all quads to push and that is not efficient and won't last long. Keep the weight in your heels and drive through the center of your feet before pressing out.
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, firetrucks, 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 thankyou.
Have fun. Stay safe.
Let's get it!!!