14 min AMRAP

9 Deadlifts (275/185) | (185/105)
30 Synchronized lunges (Stepping back ONLY)
22 Med ball Sit-ups (20/14) | (14/10)

Significance:

9/30/22 is Aiden's projected completion of the treatment date.

Athletes may split reps on Deadlifts as they choose. One partner cannot do all 9 reps
Athletes will synchronize lunges stepping back. Start together, knee touches the ground together and full extension together.
Med ball sit-up - ball must pass over the head, touch the ground and then pass forward to their partner. Shoulders need to pass the hips when moving forward.

Significance:

9/30/22 is Aiden's projected completion of the treatment date.

3 Rounds

70 Calorie Row

21 Devils Press

(50/35)(35/20)

• Row must be completed before Devils Press
• Athletes may distribute workload as they want

Significance:

• 3.21 = Trisomy 21  aka: Down Syndrome

10 Minute AMRAP: 

5 Shuttle Sprints

10 Shoulder to Overhead (135/95) | (95/65)

Athletes will rotate each round

1 round = 5 Shuttle sprints & 10 S2OH

• Both feet must land past the marked line for the shuttle run. You do not have to touch the line
• S2OH - your choice of Strict Press, Push Press, Push Jerk
• Must fully extend knees, hips and lockout arms with BB directly OH

Significance:

• Jasper constantly repeats his b-day when he goes to his appointments - which is often.  B-Day: 10/5  and AMRAP is for the repetition
• Running - Jasper prefers to run cross country but treatment has been pretty fast and furious.
• S2OH - Jasper was doing push-ups when his shoulder popped

160 WB (20/14) | (14/10)

160 Box Jumps 24/20 | Step-ups 24/20

160 DB Power Snatch (50/35) | (35/20)

160 Burpees On to plate

• WB HeightMen - 10 foot
• Women - 9 foot
• Alt DB Power snatch - Both heads touch the ground. Fully locked out overhead with elbow and hand inside shoulder near the head. DB cannot be outside the shoulder
• Burpees - Chest, and thighs hit the ground. Hop on the plate with both feet.

Significance:

• Favorite number is 16
• Prior to diagnosis - symptoms made it difficult for JayDee to walk.

Jerk - must be locked out overhead, hips and legs full extension

BMU - locked out on top

Jumping pull-ups - CF Standards:

Measure standing straight up from the floor, reach arms overhead, locked out. Pull up bar should hit mid-forearm
Each rep athlete must have straight arms at the bottom, chin over the bar at the top.

2 Rounds

23 Front Squats (135/95) | (95/65)

23 TTB | Knee ups

2 Rounds

23 Thrusters (135/95) | (95/65)

23 Sit-ups

2 Rounds

23 Front Squats (135/95) | (95/65)

23 TTB | Knee ups

• Front squats - hips locked out at the top, hips drop below parallel at the bottom
• TTB - Both feet touch the bar, both heels behind rig at the bottom
• Knee-ups - Knees above parallel, both heels behind rig at the bottom
• Sit-ups - knees bent, shoulders touch the ground, hands touch the ground behind the head, shoulders pass the hip crease at the top, hands touch in front.

Significance:

• 3 rounds of 2 rounds - 3 is her favorite number as well as the Month she was diagnosed.
• 2 rounds - Hodgkin's Lymphoma, Stage 2, Bulky
• 23 - 23rd of March was the date of diagnosis