Training for the Warrior Athlete
Full Mission Profile
Situation:
While on a training exercise earlier today, a NATO aircraft malfunctioned forcing the pilot to eject over the French Pyrenees mountains. The pilot sustained no major injuries, but is suffering from the severe cold, and will need to be rescued ASAP if he is to survive.
Objective:
Your special operations unit will take a helicopter to a safe landing spot approximately 5 Kilometers from where the pilot’s GPS beacon is. This would be a fairly routine rescue, except that you will have to ascend over 2000 vertical feet, deal with hypoxia, and traverse difficult terrain.
Your team will be carrying a state of the art rewarming suit for the pilot. Each man’s load is approximately 40lbs. Based on current temperatures and an incoming storm, you have a drop dead time of 1 hour to get to the pilot and stabilize him to move.
After you have stabilized the pilot, radio the helicopter for pickup location. Because of incoming weather, the longer you take to get there, the farther you will have to go to be picked up.
FMP WORKOUT
Wear a backpack or rucksack weighing 25-40 lbs.
Insert:
4 Rounds of:
3 Rounds of:
4 Rounds of:
3 Rope Ascents (or 50 Pull Ups)
4 Rounds of:
3 Rounds of:
Exfil:
If your Insert was 50 minutes or less – Helo comes to you
If your Insert was 50 minutes to 1 hour – Run 800 Meters with Rucksack
If your Insert was 1 hour or more – Run 1 Mile with Rucksack
Notes:
KB Breathing Ladder – read the instructions in the following link http://www.gymjones.com/knowledge.php?id=27
Push yourself hard and watch your time.
Make sure you are performing the exercises correctly.
_______________________
Mission is fictitious.
- Warning -
This workout is for elite athletes.
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Another great FMP. I enjoy the challenge, always a challenge. And I really love watching you lead through coaching! There are many who coach, and many who lead, but few who put it together successfully.
Thanks for letting me learn.
PS: After getting some breakfast, Cami hardly seems fazed. She had a great time. Thanks also for including her!
We did this at Battle Born Crossfit today.
Our team consisted of:
Alena, Mel, Scott, Denny, JC, Matt and myself. We used 30lb vest for the whole operation, 16 kg kettlebells and a 20″ box.
Our total time on the insert was 1:16:23
We had a few technical problems but pushed on and finished.
our total time after the penalty was 91 min
Great job by all the Warrior Athletes at CrossFit Fort Vancouver on Saturday!
It was a big group that broke up into 4 fire teams. Everyone gave their all, and even though there were penalties all around for going over the allotted exfil time, the mission was accomplished.
Hoo-Yah!!
Bridget,
Cami is welcome anytime.
Thanks for the kind words, by the way.
Glad to see the new post… Another ‘Great’ FMP… Dave and I finished at 1:18 with 30lbs packs completely ‘blasted’… I wish everyone a great holiday week… Thanks Again Coach!!!
Glad you liked it HMC. I’ll keep the FMPs coming.
Yes, keep them coming. We enjoyed getting destroyed over the weekend at CFFV. Still freakin’ sore! Great training as always. Staying engaged and overcoming that bargaining point is an invaluable tool.
J and H
Leo and I executed “Avalanche” this afternoon here at CrossFit Bogota.
- Rucks were 15.4kg and 16.6kg respectively
- Our runs were 540m instead of 400m (running around the block with it’s two uphill legs sounded like more suckfest so we opted for that)
- KBs were 55lb DBs
- Our boxes were 24″ then luckily the ascension grade flattened out a bit to 20″ boxes
75:22 – Geoff
85:28 – Leo
We connected with the helo and they were able to give us some more time to get out, and they were able to get within 540m from our position, but they couldn’t stay long so we dropped all our gear and hauled ass that last 540m to the pick-up point.
myself and 5 others took on operation avalanche @ 7.30am sat, followed by 10 others @ 9am
used 25lb vest, 53lb k.b
great FMP physicall and mental