Training for the Warrior Athlete
Full Mission Profile
Situation:
Recent human intelligence and satellite reports confirm that the high level Taliban leader is in hiding in a small mountainous village in a rugged area of Afghanistan. This individual is one of NATO’s top 10 highest priority targets, and is not expected to be staying in the same place for very long. Currently the target and his small group of Taliban fighters are strong arming the village, recruiting fighters by threatening families that they will kill wives and children if the men do not join them.
Objective:
It is essential that your Special Operations team takes him out before he is able to move to another location.
Mission Parameters:
Your team will have 30 minutes from the time of insert to extract to complete the mission. Failure to meet this time-line results in the compromising of your team and the endangerment of the villagers.
FMP WORKOUT
Insert:
100 Step Ups – each leg (picnic table seat aprox 20-24″)
Action at the Objective:
10 Kettlebell Thrusters – right arm
10 Burpees
10 Kettlebell Thrusters – left arm
10 Burpees
10 Kettlebell Snatch – right arm
10 Clapping Push Ups
10 Kettlebell Snatch – left arm
10 Clapping Push Ups
4 Rounds of:
10 Kettlebell Swings
10 Push Ups
Exfil:
100 Step Ups – each leg (picnic table seat aprox 20-24″)
Notes:
On insert and exfil – alternate legs on step ups 1 right + 1 left = 1
To help manage your time, assume you have a max time of 10 minutes for each phase.
Good luck. The people of the village are counting on you!
Photo credit: DefenseImagery.mil
_________________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
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Is 1 pood the standardly RX’d weight for your kettlebell movements?
Males – Use aprox. 1.5 pood (50-55lbs).
Females – Use aprox 1 pood (35lbs).
Unless otherwise noted, this is the standard KB weight.
Oh well, we used different weights for different movements: we figured slightly lower weights for Thrusters and Snatches since they were one-arm (35lb), and the standard 55lb for the KB Swings:
16:56 – Geoff
18:11 – Tomas (25/45)
18:15 – Mike
A few of us will be doing these every Friday afternoon here at CF Bogota.
Nice work GMT.
Is it time to head back down to Columbia for some counter-insurgency guerrilla warfare?
Hope all is well down there.
Three of us at Crossfit Laguna Beach gave this a go tonight, after having done “Nasty Girls” this morning. This is actually our second FMP, the first one being the attack against the terrorist captured Cruise Ship, but we didn’t realize 1.5 pood was Rx’d, so this is our first Rx’d FMP.
Phil 26:39
Black Jon 26:50
Brian 27:25
These are great additions to our Crossfit WODs, and fill a time domain we don’t normal work out in. We appreciate the effort, and look forward to the next one.
Thanks.
Hey Coach!
Hope all is well up there. It may be a good time for a revisit. In reality, there has been a lot of nasty activity in the south of the city, lots of protests turning violent and FARC-inspired potato-bomb attacks. I hear the area is now off-limits to U.S. personnel, which is surprising since I was down there a few days ago gathering some supplies, like chalk, for the box. I guess there were some flare-ups this week where foreigners were targeted. There’s definitely always some excitement down here!
We’ll be hitting another FMP tomorrow or Sunday. May not be able to hit Safe Passage, looks awesome, because we only received the barbells not the bumpers yet so we can’t do any meaningful weight.
cheers,
geoff
We did this today at BBCF. It was Mel, Alena, Cassie and myself. We did this as RX
Insert: 8:15
AAO:9:18
Exfil8:34
I used 24kg for everything
Mel used 20kg
Alena and Cassie used 12 kg for the Thrusters and Snatches and 16kg for the Kb swings