NATIVE AMERICAN HERITAGE MONTH

CROSSFIT TRENCHES – CrossFit

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Tatanka-Iyotanka (aka Sitting Bull) & Ta-sunko-witko (aka: Crazy Horse) (Time)

HERO PARTNER WOD: “Tatanka-Iyotanka (aka Sitting Bull)” & “Ta-sunko-witko (aka: Crazy Horse)” –

BATTLE OF THE LITTLE BIGHORN

Native chiefs Crazy Horse and Sitting Bull led armies of Lakota, Cheyenne, and Arapaho Native Americans to a glorious victory over the vicious assault of US General George Custer and his army.

“Tatanka-Iyotanka (aka Sitting Bull)”

Born: Jumping Badger 1831 in Grand River, Dakota Territory

Died: December 15, 1890 in Grand River, South Dakota, Standing Rock Indian Reservation

Teton Dakota Indian chief under whom the Sioux peoples united in their struggle for survival on the North American Great Plains. He is remembered for his lifelong distrust of white men and his stubborn determination to resist their domination.

“Ta-sunko-witko (aka: Crazy Horse)”

Born 1842 near present-day Rapid City, South Dakota, U.S.

Died September 5, 1877, Fort Robinson, Nebraska

Crazy Horse was an Oglala Sioux Indian chief who fought against removal to a reservation in the Black Hills. In 1876, he joined with Cheyenne forces in a surprise attack against Gen. George Crook; then united with Chief Sitting Bull for the Battle of the Little Bighorn. In 1877, Crazy Horse surrendered and was killed in a scuffle with soldiers.

In Teams of two:

For time:

1000m Row (break up as desired)

80 Wall-balls 20/14 (Alternate every 5 reps)

80 Power Snatch (Alternate every 5 reps) 95/65

217m Run each (When partner A completes the run, partner B goes)

80 C2B (40) / Pull-up (40) (Alternate every 5 reps)

80 Burpee Over the bar (Alternate every 5 reps

217m Run each (When partner A completes the run, partner B goes)

1000m Row (break up row as desired)



SHAWNEE

CROSSFIT TRENCHES – CrossFit

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Sandbag work (No Measure)

Sand bag complex/practice:

– 1 DL + 1 P Clean + 1 Squat Clean + 1 C&J + 1 Thruster x 7 (Athletes choose weight as long as they can control each movement – this should not be fast or too heavy. It’s a great opportunity to practice and get familiar with the sandbag)

Metcon (AMRAP – Rounds and Reps)

11min AMRAP of:

5 HSPU

5 T2B

5 P Clean & Press 95/65 (can be shoulder or push press)

1 Bar MU

THANK A VETERAN!

CROSSFIT TRENCHES – CrossFit

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Turkish Get Up (10 (5 ea side) – Athletes choose weight)

ARMISTICE (AMRAP – Rounds and Reps)

AMRAP in 11 minutes

11 Power Cleans 135/95

11 Burpees Over the Bar

19 Deadlifts 135/95

18 Pull-Ups

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.