Blog
03
09
2018

Happy Labor Day

Strength:

Back squat, 5-5-5-5

WOD:

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans

Women: 14-lb. ball, 75-lb. deadlifts and cleans

Scroll for scaling options.

Post total reps completed to beyond the whiteboard.

Related:

Register for “Saved by the Barbell” Workout for Kids

Scaling

Most athletes should be able to complete this workout in the prescribed format. Slight tweaks may be made to the movements for beginners. Intermediate athletes can complete this as prescribed.

Beginner Option

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of sit-ups

1 minute of hang power cleans

Rest 1 minute

Men: 10-lb. ball, 75-lb. deadlifts and cleans

Women: 6-lb. ball, 55-lb. deadlifts and cleans

CrossFit For Kids:

Saved by the Barbell

A CrossFit Foundation Workout for Kids

Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere.

Each year, rates of chronic diseases like type-2 diabetes, obesity, and liver disease – conditions once associated with the sick and elderly – rise among children, from toddlers to teenagers.

And yet each year, more schools reduce their physical education programs. Recess is becoming a thing of the past. Cafeteria food, deeply flawed nutrition education, and sugar-stocked vending machines only contribute to the problem. And schools where children grow up in poverty, food deserts, and disadvantaged communities pose even greater challenges to kids’ health.

As adults, we ask ourselves: What can I do today to make a meaningful and lasting difference in the world, in my community, in my neighborhood, on my block, for the better?

Our community knows the answer. Kids need to move. To play. To stand up from their desks and couches and go outside, go to the gym, learn how to move and nourish their bodies in a safe and healthy community. Many CrossFit affiliates have already answered the call, with over 1,800 CrossFit Kids Registered Programs. There are over 1,000 CrossFit programs in schools today.

But we can do better.

Join CrossFit HQ and the CrossFit Foundation on September 1, 2018 to help build the life-saving culture of CrossFit for Kids in our schools, our parks, our neighborhoods, our communities. With your help, we can put the kids who need it most on a path to life-long health. That’s what Saved by the Barbell is all about.

Proceeds from the workout will support the development and growth of CrossFit programs for kids in schools, recreation centers, and communities everywhere. Your efforts will fund training for teachers, put new equipment in schools, and support the health and fitness of thousands of children.

CrossFit For Kids: Saved by the Barbell brings together the affiliate community in the generous spirit of the CrossFit for Hope, Hotshots19, and Fight Gone Bad fundraiser workouts. To join us, register below and do the workout on September 1, or host an event at your affiliate by emailing [email protected]

Registration is $35 and includes a t-shirt and access to the Saved by the Barbell leaderboard.

The CrossFit Foundation has partnered with CrossFit BTWB to host the CrossFit For Kids: Saved by the Barbell worldwide leaderboard. The leaderboard will go live on September 1, 2018.