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Hero Workout "Pat"



Hero Workout | "Pat"

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom.

Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.

"Pat"

6 rounds for time:
25 Pull-ups
1 lap of Lunges
25 Push-ups
1 lap of Lunges

*3,4,6, and 7 minute rolling caps for each movement in each round


 

Progressions for "Pat":

Life:
6 rounds for time:
10 Ring Rows w/ a 3 second hold at RR2 or Piked Rings Rows w/ 3 sec. hold at pRR2
1 lap of Walking Lunges 
10 elevated Push-ups
15 Air Squats 

Fitness:
6 rounds for time:
15 Jumping Chest-to-Bar Pull-ups
1 lap of Walking Lunges (15/10#)
15 Push-ups
1 lap of Walking Lunges (15/10#)

Performance:
6 rounds for time:
25 Pull-ups
1 lap of Walking Lunges (25/15#)
25 Push-ups
1 lap of Walking Lunges (25/15#)

*3,4,6, and 7 minute rolling time caps in each round
*perform the first 10 of the Pull-ups as Strict in each round.
*use dumbbells for the load on the Walking Lunges
*use 50 or 35# dumbbells if appropriate

 

 

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