Programming Week of Aug 12-16, 2024 Monday we honor Lazar Dukic

Last Thursday in the 1^st event of the 2024 CrossFit Games, Athlete Lazar Dukic lost his life. This was an incredibly tragic event.  The CrossFit Community and the world lost an incredible human.

As CrossFitters we come together to support each other in doing hard things. I believe the hardest times we experience and the hardest emotion we experience is grief. It is losing someone that we love.

Most of us didn’t know Lazar personally. What we do know is that he loved the sport of CrossFit and we are all here because of CrossFit. With that shared, we are here to honor him, to remember him, to get to know him and to ensure his legacy.

Grief is messy, and there isn’t a right or wrong way to feel it or react to it. It just is.

The only way is to go through it, feel it and have support.

It was said many times this weekend as we watched all of the athletes, and community at the CrossFit Games grieve the loss of Lazar this weekend, people need people.

So we are coming together today to be with each other, to do hard things, and most importantly honor the life and legacy of Lazar Dukic.

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Monday

This is a workout that Lazar Dukic programmed for an article in the Morning Chalk Up.

"Lazar Dukic"

For time:
3 rounds of:
30 Row Calories
10 Bar Muscle-ups
Rest 3 mins
-- then --
3 rounds of:
30 Row Calories
15 Strict Handstand Push-ups
Rest 3 mins
-- then --
3 rounds of:
10 Bar Muscle-ups
15 Strict Handstand Push-ups

We are going to do this as a partner workout. One partner works on the row while the other on the gymnastics, switch as needed. For the final section one partner can be working on each of the gymnastics and switch as needed. Come together and work together to honor this fellow athlete.

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Tuesday

Strength:

3 Hang Squat Cleans, pick load

Every 1 min for 8 mins

WOD: 

18-15-12-9-6-3 reps, for time of:
Squat Clean, 135/95 lbs
Lateral Burpee Over Bar

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Wednesday

WOD:

For time:
Run, 400 m
30 Toes-to-bars
Run, 400 m
10 Wall Walks
Run, 400 m
30 Toes-to-bars
Run, 400 m

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Thursday

Strength: Deadlift 1x 5

Take 10:00 to build to a heavy 5-rep deadlift.

WOD: 

Complete as many rounds as possible in 10 mins of:
15 Row Calories
10 Deadlifts, 185/125 lbs

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Friday

Heavy Day: Bench Press 10-10-10-10-10

Skill: Tabata Double Unders