WEDNESDAY 9.11.19
Lowry CrossFit – CrossFit
Deload Week.
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
Group warm-up
MC: “Always Remembered” (Time)
“Always Remembered”
RX
Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 MU’s
11 Bear Complexes (95/65)
2977 Meter Row “Cash Out”
RX+
“Always Remembered”
Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (155/105)
2977 Meter Row “Cash Out”
*45 minute cap
MEANING
• “Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City
• The 2001 meter row represents the year.
• The 4 rounds represents the four planes.
• The 9 Rope Climbs represents the month.
• The 11 Bear Complexes represent the day.
• The 2977 meter row represents the lives lost.
STIMULUS
• We’ll grab a buddy and work hard for those who lost their lives 18 years ago today
• This is a longer workout that takes between 35-45 minutes to complete
• After completing the 2011 meter row, partners will work through the four rounds of rope climbs and bear complexes before finishing with the 2977 meter row
• Teammates can split up the work however they see fit
• 1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press
• The limiting factor on the barbell will likely be the push press or back rack push press
• Choose a weight that you could complete 20+ reps unbroken when fresh
• If teammates are using different weights, it’s ok to use 2 barbells
SUBSTITUTIONS
Bear Complex
• If you’re not able to or are not comfortable bringing the bar behind your neck from overhead, complete the complex below:
1 Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
Rope Climbs
5:1 Pull-ups
3:1 Strict Pull-ups
2:1 Seated Rope Pulls
1:1 Half Rope Climbs