Rick Crocker was my friend, fellow police officer, and a Major in the Marine Corps. On May 26, 2005, exactly 11 years ago to the day, Rick was killed by a rocket-propelled grenade explosion while conducting combat operations in Hadithah, Iraq. He was assigned to the Marine Force Reserve’s 3rd Civil Affairs Group in Camp Pendleton, California. During Operation Iraqi Freedom his unit was attached to the II Marine Expeditionary.
Rick enjoyed surfing, running marathons and working with underprivileged kids.
As a police officer, Rick worked as a Police Activities League Officer and was a member of the SWAT team.
Today, we work out in honor of Rick. Thank you.
-Greg Smiley
Fitness – Strength – Community
WARM UP:
400 M. Run
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
Then:
Hip Mobility
SKILL:
ADV:
3 x 1 Legless + 1 Regular Rope Climb.
Pair With:
3 x 5 Push Press @ 70%
*Rest 1 Min.
INT:
3 x 2 Rope Climbs
Pair With:
3 x 5 Push Press @ 70%
*Rest 1 Min.
SCALED: 3 x 1 Rope Climb
*Take your time. Get as high as you can. Work your clamps.
WOD:
“CROCKER”
4 Rounds
20 H.R. Burpees
400 M. Run
30 Sit Ups
5 Rope Climbs
*Sub. Rope Pull Ups for Climbs accordingly.
POST WOD:
Mobilize & Stretch
