This Intense CrossFit Workout Will Kick Your Ass and Remind You How Lucky You Are to Be Alive

The other day at my CrossFit gym, we took a break from our regular programming to do a hero workout to honor and celebrate a former member, Ryan Hawks, who died in a tragic ski accident during a free skiing competition in California nine years ago at just 25 years old.

One of his best friends, Jade Jenny, co-owner and head coach of Champlain Valley CrossFit, named this workout “Hawks,” and it’s posted at the front of the gym. Ryan was known by his friends and family as incredibly positive and adventurous with a passion for skiing and a love of the mountains. Not long after his death, his 14 core principles for living were found on his computer, which included “Live every day, all day” and “Never stop exploring life.”

Before doing this workout, co-owner, level 1 coach of Champlain Valley CrossFit, and CrossFit competitor Dani Jenny reminded us that although this workout would be physically and mentally challenging, we get to work out. And we should use this workout as an opportunity to think about how grateful we are to be alive and to have this body that allows us to experience life. I never knew Ryan, but I was tearing up before we even started.

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There’s no need to do all reps of each exercise at once. Dani suggested breaking them up so for example, when you do the deadlifts, do 10 reps at a time, taking a short break in between. That way when you get to the overhead walking lunges, you won’t be completely exhausted. This workout will take anywhere from 20 to 45 minutes (it took me 34), depending on the weights you use and how fast you move through the reps. So push yourself as hard as you want, doing it AQAP (as quick as possible). This is your workout.

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“Hawks” AQAP Workout

Equipment needed: rower, barbell and plates (or kettlebell and dumbbells), plyometrics box, and a jump rope

Directions: After a five-minute dynamic warmup, complete the below workout AQAP. The workout on the left uses a barbell; feel free to modify the weight amount to suit your strength and abilities. I did 55-pound deadlifts, and since I’m nursing a shoulder injury, I did 35-pound thrusters. If you’re not a fan of using a barbell or don’t have one, complete the workout in the right column. See the instructions ahead for more details on each exercise.

After the workout, be sure to do a cooldown such as these leg stretches, or grab a foam roller for your legs and butt. Also stretch your calves to prevent soreness from jumping rope.

Getty / alvarez

Deadlifts

If you’re not doing barbell deadlifts, here are the instructions for kettlebell deadlifts.

• Stand behind the barbell with your feet hip width apart.
• Bend at your hips and knees as you grip bar with both palms facing you, or one palm facing out (mixed grip).
• Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
• Squeeze your glutes at the top of the lift to ensure you get full hip extension.
• This counts as one rep.
• Complete 50 deadlifts.

POPSUGAR Photography / Kyle Hartman

Thrusters

• Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding the barbell at your chest or dumbbells by your ears.
• Bend your knees as if you were sitting in a chair, keeping weight on your heels.
• Press the weight overhead as you straighten your knees to return to standing to complete one rep.
• Perform 50 thrusters.

POPSUGAR Photography

Burpees

• Lower into a crouching squat with your hands on the floor.
• Do a squat thrust by jumping your feet back into a plank position.
• Do one basic push-up, bending the elbows and then straightening back to a plank.
• Jump the feet forward to the hands, and come into a squat.
• Do an explosive jump straight up, getting as much height as you can.
• Complete 50 burpees.

Getty / skynesher

Alternating Overhead Walking Lunges

• Stand with your feet hip-distance apart. Hold the plate overhead, locking out your arms and engaging your core.
• Keeping your belly tight, take a step forward with your right foot, coming into a lunge with both knees at 90-degree angles. Gently tap your left knee to the floor.
• Immediately step your left foot forward, coming into a lunge, gently touching your right knee to the floor.
• This counts as two reps.
• Complete 100 total lunges (50 per side).

Getty / alvarez

Jump Rope

• Do 100 double-unders or 200 single jumps (called single-unders).