Sure, but first you’ll need to lift either 75, 95, or 115 pounds as many times from the ground to full lockout overhead within a total of five minutes.
And that’s just the first of three work outs that were slated for the fundraiser for X-sports 4 Vets on behalf of Vets. The event, hosted by CrossFit Emergence and Tamarack Brewing Company took place Saturday, April 27th, at Caras Park. All proceeds of the $50 registration fee went to X-Sports. So with over 100 CrossFit athletes participating, there was a substantial amount of funds raised on behalf of our Vets.
The second workout was even harder. In 10 minutes, row 1,000 meters, then jump off the rower and in the remaining time, find and do your 5 rep max dead lift. Whew! Now if that’s not enough (and it was), you then reset your bar with 95 pounds and do as many rounds in 6 minutes of front rack lunges x 10 followed by 10 hand release pushups. Killer!
Brent Dodge, PT of Alpine Physical Therapy will testify in a heart beat that work out number two was indeed a killer. The picture below shows a smiling Brent . . . BEFORE said workout. We deleted all pictures of his facial grimace that he donned following the event!
His face was a bit brighter when after doing 76 reps in five minutes with 75 pounds (a total of 5,700 pounds), Brent discovered that he placed 11th in work out number one!
For participants who were still alive and kicking, the third work was a seven minute workout consisting of three movements. First, squat clean 155 pounds four times, then do six 24-inch box jumps, then do 15 jump rope double unders. The aim was to do as many rounds of these three movements in seven minutes. Killer. Double killer!
Upon completion of each of these three work outs, you can now guzzle a delicious brew available ring-side by Tamarack Brewing Company. Burp! Double burp!
Special thanks to Tamarack Brewing Company and to David Johns, owner of CrossFit Emergence in Missoula for the amazing work they did to make this meaningful fund raiser possible!
Brent Dodge is the founding owner of Alpine Physical Therapy and is a board certified orthopedic specialist. He holds additional certifications in Functional Dry Needling, Manual Physical Therapy, and Strength and Conditioning.
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