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Alex’s workout 3.PNG

Alex:

8 rounds:
25 DOuble Unders/Hop overs
20 Alex Presses

Alex’s workout 4.HEIC

Scaled version

8 rounds:
25 hop-overs 
20 Alternating single arm Dumbell power Clean and Jerks  15/10lbs

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The Signifigance

Alex passed away on 8-25-20

 

Alex was a fan of dumbbells.  He loved to play with his dumbbells as Dad worked out.  Some of his favorite movements were cleans, presses, snatches, and farmer’s carries.  He loved them, so it only seems fitting that we use dumbbells for his workout.  Double unders represent his restricted movement from being tied up to IV lines and cords to numerous monitors.  He would  constantly trip and get tangled up in them. Burpees only seem fitting because cancer sucks and so do burpees.  Also cancer is a constant rollercoaster of ups and downs as are burpees....  and sometimes it took a lot of perseverance to struggle back up. 

The Alex Press
00:48

The Alex Press

While holding onto a single dumbbell, perform a burpee followed by a power clean into a jerk. The jerk maybe any version of shoulder to overhead as long as the athlete finishes the movement with knees locked, elbows locked, and the dumbbell directly overhead.
Scaling The Alex Press
00:51

Scaling The Alex Press

What if the the prescribed weight of the Alex Press is too much. Simply reduce the weight to something that is more manageable. Another option is to perform burpees instead of Alex Presses.
What is a Double Under?
00:33

What is a Double Under?

A double under is when an athlete jumps a rope and the rope passes under the athlete's feet twice in one jump.
Scaling Double Unders
00:49

Scaling Double Unders

Ways to scale a double under. Try single unders, hop overs, or lateral line jumps.
Burpee Scaling
00:55

Burpee Scaling

How to scale a burpee or make them more manageable. Try walkout burpees, no pushup burpees, or burpees to your knees.
Workout Scaling
00:58

Workout Scaling

Scale to your hearts content. Don't crush yourself with this workout. It is meant to be difficult but doable. Perform a version of this workout that pushes you and makes you uncomfortable. When you feel this, think of Alex and all the other super heroes who have fought and are fighting childhood cancer. Stay strong. AlexStrong. Smile. Dance. And keep fighting to finish the workout.
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