Incorporate these 8 CrossFit workouts in your training agenda to celebrate K-9 Veterans Day. On 13 March it is celebrated K-9 Veterans Day in the United States of America and BOXROX wants you to honor these furry unique members of the military by sweating through these CrossFit workouts.
National K-9 Veterans Day is a day set aside to celebrate and remember the service and sacrifices of the American military and working dogs throughout history.
It was on March 13th, 1942, the US Military began training for its new War Dog Program, also known as “K-9 Corps”, marking the first time dogs were officially part of the US Armed Forces.
1. “K-9 CHUCKY”
4 Rounds for Time
- 1 Deadlift (275/205 lb)
- 25 Kettlebell Swings (53/35 lb)
- 19 Box Jumps (24/20 in)
- 11 Burpees
This workout is in honor of Sheriff K-9 Chucky, shot and killed in the line of duty after taking down an armed suspect in January 2019.
You should do one round for each year of his service. The rep scheme 1/25/19 signifies the date when Sheriff Chucky ended his watch. The final 11 burpees are a nod to his badge number.
K9 Chucky with the Bexar Co Sheriff’s Office was shot and killed in the Line of duty last night. K9 Chucky was deployed and was able to bite the suspect but he fired several shots at K9 Chucky killing him. Our thoughts and prayers are with @BexarCoSheriff. #BluePawsMatter 🐾💙🙏 pic.twitter.com/CPeyOFbD3M
— #OPNation (@OnPatrolNation) January 26, 2019
Workout by coach Elizabeth Salinas from CrossFit Unchained.
2. “Mad Dog”
For time
- 15-12-9-6-3 reps of:
- Kettlebell taters (50% of your bodyweight)
- Kettlebell over burpees (50% of your bodyweight)
- 50-meter bear crawl shuttles (5 meters forward, 5 meters back)
For the first round, the athlete must complete 15 reps of kettlebell taters, 15 reps of kettlebell over burpees, and a 50-meter bear crawl shuttles.
The second round consists of 12 reps of kettlebell taters, 12 reps of kettlebell over burpees, and a 50-meter bear crawl shuttles. Perform the same pattern with the reps decreasing to 9, 6, and finally to 3.
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Workout by coach Luke Downing
3. “BigDog Jumping Deadlift”
6 rounds for time
- 16 Deadlift (70/50 kg)
- 90 Double unders
Time cap: 12 minutes
Complete 6 rounds in the order written. Move consistently throughout the exercises. Take a short rest before going to the next round.
Read more: 5 training tips to help you perfect your double under technique.
Workout by coach Loli Sánchez Sanjorge
4. “K-9 Igor”
For time
- 10 overhead squats (135/95 lb)
- 20 over the bar burpees
- 40 wall balls
- 60 calorie row
- 80 abmat situps
- 100 double unders
“He’d been with me longer than I’ve had my kids, we went to work every day and he went home with me”, said police officer Nate Cantrell about his fallen canine companion Igor.
#SC #Spartanburg #Police #K9 Officers Get #BodyArmor #ProtectiveVests #VestedInterestinK9s https://t.co/X1wLeGhcgo pic.twitter.com/kR4TMu4wuE
— Animal World USA® (@AnimalWorldUSA) November 3, 2015
Workout by box CrossFit Spartanburg, South Carolina.
5. “K-9 Diezel”
For time
- 800 meters run
- 21 power cleans (155/115 lb)
- 21 over the box jumps
- 200 meters bar carry (135/95 lb)
- 15 power cleans
- 15 over the box jumps
- 200 meters bar carry
- 9 power cleans (155/115 lb)
- 9 over the box jumps
- 200 meters bar carry (135/95 lb)
- 800 meters run
“I had to go home and tell my kids. Come home with an empty leash, an empty collar, and tell them what happened, that Diezel died”, remembers Steve Henderson, a CrossFit trainer and K-9 officer.
Workout by box CrossFit Spartanburg, South Carolina.
6. “BigDog Estricto”
4 sets of maximum 5 minutes each
- 40 seconds weighted hollow
- 9 Strict pull-ups
- 22 pistols
- 32 medicine ball sit-ups
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Workout by coach Loli Sánchez Sanjorge
Read more: CrossFit introduces Fittest Military Service Member in Open 2021
7. “Dog Fight”
5 rounds for time
- 5 sandbag cleans (95/70 lb)
- 5 sandbag squats (95/70 lb)
- 50 meter sandbag carry (95/70 lb)
Score is the time on the clock when the last round of the 50-meter sandbag carry is completed.
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Perform the exercises in the order written. The workout was designed as part of the in-house 2020 Monster Mash Halloween Competition by Wild Horizon CrossFit.
Workout by former CrossFit Games athlete Hunter McIntyre.
8. “Bernese Mountain Dog”
AMRAP in 20 minutes or 10 rounds
- 1 power clean (205/135 lb)
- 1 front squat (205/135 lb)
- 100 meter dumbbell farmer’s carry (2×50/35 lb)
Score is the total number of rounds and repetitions completed before the 20 minute clock stops or until you finish the 10th round.
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This workout is intended to make sure athletes have a balance of loading and volume.
Workout by The Ham Plan
