CROSSFIT TRENCHES – CrossFit
JOHN LEWIS (Time)
2 Rounds of:
80 Single-Arm Overhead Walking Lunges (50/35 lb)
Then, 7 Rounds of:
17 Air Squats
80 Weighted Box Step-Ups (50/35 lb, 24/20 in) – DB can be held in front rack, side, front, etc.
With a running clock, as fast as possible perform the prescribed work starting with the 2 rounds of Push-Ups and Sit-ups, then Overhead Walking Lunges, then 7 rounds of Air Squats and Double-Unders, and finally Weighted Box Step-Ups. Use a single Dumbbell for the Overhead Walking Lunges and Box Step-Ups (switch hands as needed).
Background: This memorial workout is dedicated to Congressman John Lewis, a member of the US House of Representatives and a Civil Rights activist, who died on July 17, 2020, from pancreatic cancer.
Born on February 21, 1940, Lewis was one of the “Big Six” leaders of groups who organized the 1963 March on Washington. He fulfilled many key roles in the civil rights movement and its actions to end legalized racial segregation in the United States.
In 1965, Lewis led the first of three Selma to Montgomery marches across the Edmund Pettus Bridge. In an incident that became known as Bloody Sunday, state troopers and police then attacked the marchers, including Lewis.
The workout was designed and submitted by Coach Antoine Butler @aebsr.
According to Coach Butler, the rep scheme signifies:
– 2-21-40 reps for Lewis’ birthday
– 80 Lunges for Route 80 where he helped lead 600 marchers to the Edmund Pettus Bridge. The march and their subsequent attack by Sheriffs was a turning point and led to the Voting Rights Act of 1965.
– 7-17-20 reps for the day when Lewis passed away
– 80 Box Step-Ups for the 80 years Lewis lived and a nod to his march