Training for the Warrior Athlete
OPERATION: SNEAK AND PEEK
Situation:
Intelligence reports have confirmed that a newly formed extremist group, made up of some of the most aggressive members of known terrorist organizations, have developed a high tech training facility near the Syrian – Lebanese border on the coast of the Mediterranean Sea. The facility is reported to be state-of-the-art, where small elite units will be trained to conduct highly lethal missions. The facility is heavily armed, and equipped with an advanced security system that detects movement above 2 feet off the ground up to 500 meters from the facility . Small 2 man security teams have been seen via satellite conducting patrols approximately every 30 minutes.
Recent intel confirms that a small number instructors and trainees have been training at the camp and will host a demonstration for the organizations leadership in two days time.
Objective:
Small Special Operations team will execute clandestine water and land insertion and conduct surveillance and reconnaissance of facility. Team will provide human intelligence for direct action raid when main leadership members are at camp in approximately 48 hours.
Insertion:
Special Operations team will insert via submarine approximately 2 miles from shore, and dive to a position on the beach where there is little activity. After creating a hidden cache for dive gear, team will conduct 4 mile long range patrol to a position overlooking the facility.
Actions At Objective:
Team will lay up approximately 1 kilometer from facility and await radio confirmation that security patrol has made their rounds. There will be approximately 20 minutes to low crawl close enough to take useful pictures in three main locations, and then low crawl back to lay up point.
Extraction:
Team will extract via the same route as insertion and rendezvous with submarine.
Timeline:
The most critical element of the timeline is at the AAO. Recon cannot go beyond 20 minutes or detection of the team is certain. If team is detected, all members will be forced to go on E&E.
Escape and Evasion:
If team is detected, there will be a fierce firefight, followed by a hasty retreat along the same route as the insertion. Team will have exactly the same amount of time to execute the E&E plan as it took for the insertion. After that time the submarine will be forced to leave the area.
There are no further contingency plans.
FMP WORKOUT
Insertion:
Swim 2000 Yards with Fins (Combat Swimmer Sidestroke preferred)
Run 4 Miles
Actions At Objective:
3 Rounds of:
- 50 Mountain Climbers -
- Low Crawl 50 Yards
If performed in 20 minutes or less – go to Extraction / Over 20 minutes – go to E&E
Extraction:
Run 4 Miles
Swim 2000 Yards with Fins (Combat Swimmer Sidestroke preferred)
Escape and Evasion (only if you go over 20 minutes on AAO):
50 Burpees
Run 4 Miles
Swim 2000 Yards with Fins (Combat Sidestroke preferred)
Special Notes
It goes without saying that this FMP is a long one. Ensure that you hydrate properly before and during the workout.
Click here to see the Combat Swimmer Sidestroke
Mission is Fictitious.
- Warning -
This free workout is for elite athletes.
Not there yet? Check out our Training Programs.
Photo credit: Senior Chief Mass Communication Specialist Andrew McKaskle
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coach this was a good workout keep them coming
This was a Hard FMP, Def one of the funner ones. Enjoyed having a big group of people doing it.
This was a great mission. It was very hard, I’m not sure if I would have been able to finish this if I was to attempt it myself. The first 2000 yard swim was very easy not hard to finish. As for the runs they weren’t too much of a problem. The low craws and mountain climbers were a true kick in the… well you know. In the last 2000 yards I don’t believe anyone in the group went with out some mild to serious cramps but everyone made it. I really like these FMPs they are very fun when there is a big group of people doing it together.
No work today because of the weather, so I hit the gym to do this since I had ample time. The first swim took 41 minutes, the run took 35:45 (after the first two miles, I got sick, so I took a break, and when I was empty, I got back on). I tried to look up what a mountain climber is, but didn’t have any luck. So I substituted 50 pushups and 50 air squats, which took 16:22. The second run really hurt, I only got a 42:46. The swim hurt like hell, but I did better. I finished in 39:57. Maybe tomorrow I’ll take on your latest offering. Thanks, Coach!
Excellent FMP! Followed everything in detail except the runs turned out to be 5 miles instead of 4. Total time was a little over 3 hours.
I think it is essential to do some long distance training even though it is frowned upon in the CrossFit community. The thing is, working out (exercise) is not what makes you stronger. You get stronger when you recover from that stress. So, when you workout and feel stronger than the last time it is because of your recovery and that fact that your brain is building more coordinated movement patterns, enabling you to be more effective and efficient which in turn allow you to complete more reps and/or at heavier weight.
What this means is that it is good to suffer some and do the longer workouts and build upon mental fitness as opposed to just doing the usual WOD. That is why I love these FMP’s and am very appreciative that they follow along fictitious missions as well. Sweet stuff, please keep making these.
This one was a grind. First 2000M completed in 38:23. First 4 miles completed in 31:58. AAO completed in 14:53. Second Run in 33:43. Second swim in 41:12. It’s been awhile since I CCS w/ fins… Took some time to figure it our again…
Since my AAO, was less than 20 mins, I guess this was a success. Does anyone in this commmunity, have some benchmark time for CCS w/ fins for 2000M? What are some good times? Thanks.