*If you’re new to the CrossFit Defense concept, please take 15 minutes and gain some perspective. First, read the D-WOD description and if you’re really motivated, read the CrossFit & SPEAR connection blog.
- Scenario: Taking the garbage out behind your box in a shitty part of town. There’s an alley, a 12 foot fence with a broken portion at the bottom where local kids crawl through. The confrontation starts with simulated lapel grab. Athlete is in NVP holding med-ball – DETECT & DEFUSE Failed.
- Skills: Athletes must understand the basics for NVP & Dbl Palm, Bear hug-headlock-tackle sequence
- Equipment: Med-ball, box, PVC
- Number of Athletes: 3
First counter is KAREN (dbl palm) into the wall (hold it there & eye gouge). Then Grab & Slam the head (use slam ball energy) into a garbage can (box) followed by diagonal elbow. Good guy turns to run and there’s a second opponent right there.
This triggers a classic struggle. (Bear hug/head lock/tackle drill with medball). When tackle is finally jammed defender pumps two knees and turns to bolt but he was disoriented from the fight and he’s facing the fence and the two assailants are still there… He dives under the fence and crawls out and sprints to safety. (The dive is a burpee, the scramble is bear crawl, the sprint is a sprint).
This was a 3 min AMRAP, three athletes rotating stations. This D-WOD works all 10 components of physical fitness and makes you smarter & safer. View a short video of this D-WOD
“The magic is in the movements, the art is in the programming, the science is in the explanation, and the fun is in the community.” -Greg Glassman