On the 6th Day of CrossFit…


…my coach gave to me….Rahoi! I remember back to the FIRST 12 days at Hale and I was so happy for this one. Burpees AND I got to workout next to Nancy. YESSSS!

Not just fun to say, but a nasty, spicy 12 min AMRAP:
12 box jumps (24/20)
6 Thrusters
6 Bar Facing Burpees

And, good math to boot! 6th day of these 12 day shenanigans… easy to remember, right?!

With the SMALL sets, it’ll be key to move through the thrusters and burpees QUICKLY. Six rounds is EASILY doable, and I expect some folks to push for 8 or 9+… Similar to my OTHER favorite, 11.2, goal here is to stay steady through the box jumps and then NAIL the thrusters and burpees.

Burpees should be on a 1, 2, 3 count. Flop, pop, hop. Don’t forget to breathe as you go–so long as you keep them efficient and solid, 6 reps shouldn’t do you in. As you start to tire, you may opt to walk through the burpees to keep moving, but DO NOT pause long. It’s better to SLOWLY do a burpee and have FIVE left, than stare and wait and still have six to go. Just sayin’.

You can make this one hurt as much as you want. If you’re feeling great, push. If you’re feeling wrecked, just promise yourself to start. Then move to the next set. And the next. Just keep swimming. After this one, you’re halfway done!

Lastly, let us not forget: as a “hero” workout, this one has a story behind the name.

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

 

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