CrossFit – Mon, Sep 11

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

30s Banded Lat Stretch (Each Side)

30s Banded Ankle Stretch (Each Side)

30s Calf Stretch On Post (Each Side)

30s Banded Pass Throughs

Shoulder Press (Set 1: 5 Strict Press @ 67%
Set 2: 3 Strict Press @ 76%
Set 3: 1 Strict Press @ 85%
Set 4: 5 Strict Press @ 70%
Set 5: 3 Strict Press @ 79%
Set 6: 1 Strict Press @ 88%
Set 7: 5 Strict Press @ 73%
Set 8: 3 Strict Press @ 82%
S9 1 @ 91%)

Stimulus

– Barbell should come from a rack.

– Reps should be performed unbroken each set.

– Score: Loading Of Last Set Only

Warm-Up

30s Hang From Pull-up Bar

30s Overhead Hold (Empty Bar)

10 Push-Ups

10 Strict Presses (Empty Bar)

Build To 67%

“9/11” (Time)

For Time (35 Minute Cap):

2,001 Meter Row

343 Double Unders

110 Dumbbell Box Step-ups (20″)

2,977 Meter Row

Dumbbell: 50 / 35 lb

2001: Year

343: Fire Fighters Lost

110: Flights of Stairs Fire Fighters Climbed in World Trade Center

2,977: Lives Lost

Stimulus

– Overview: This workout is in honor of all the men, women, and families who were impacted by the tragedy of 9/11. Today we will grind through a longer hero workout remembering all the lives we have lost and the heroes who risked/gave their lives to save others. When the going gets tough, lean into the meaning behind this workout and see if you can dig even just 1% deeper.

– 2,001 Meter Row: This row should take 9:00 or less to complete.

– Double Unders: Reps should take 7:00 or less to complete.

– Dumbbell Box Step-Ups: Athletes should use a single dumbbell held in any position. Athletes must alternate legs every rep but there is no requirement for the dumbbell. Reps should take 4:30 or less to complete.

– 2,977 Meter Row: This row should take 13:30 or less to complete.

– Score: Total time. If capped, add 1s for every incomplete rep. 100m Row = 1 Rep.
Strategy

– Treat the row as a buy-in here. Let’s aim to row at a moderate pace. If we know what our 2k row pace is, we can aim to row 5-10s slower than that pace.

– We are likely going to need some breaks along the ways as we chip away at our double under reps. Let’s try to break these into sets of 30, 50, or 100 reps with quick 5 second breaks between sets.

– For the dumbbell box step-ups, let’s position the dumbbell in a way that feels most comfortable. We can change that position at any time. Ideally, we are completing all of these reps without breaks and settling into a steady cadence. If breaks are needed, let’s try to keep those breaks short.

– The last row should look similar to the first row. Our pacing should be roughly the same…maybe a little slower at the start and a little faster at the finish. Every 1,000m, let’s see if we can lean in a little more and push the pace at the finish.

Modifications

2,001 METER ROW

– 10:00 Time Cap

– 2,001 Meter Ski

– 4,002 Meter Bike

– 2,001 Meter Run

– 2,001 Meter Air Run

DOUBLE UNDERS

– Reduce Reps

– 7:00 Time Cap

– 343 Single Unders

– 343 Plate Hops

– Effort On Any Machine

DUMBBELL BOX STEP-UPS

– Reduce Reps

– Reduce Box Height

– Reduce Loading

– Sub Kettlebell

– Weight Vest Box Step-Ups

– Ruck Bag Box Step-Ups

2,977 METER ROW

– 15:00 Time Cap

– 2,977 Meter Ski

– 5,954 Meter Bike

– 2,977 Meter Run

– 2,977 Meter Air Run