WOD

Fri, May 29

Coach J

Another Hero Wod today - Brian

Today’s workout is in honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, who died on Aug. 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak Province, Afghanistan.

This workout pairs high-volume back squats with rope climbs. The focus of this workout is to keep the bar moving and your climbs efficient.

You'll want to Choose a moderate back squat load that you could potentially complete unbroken in the first round. You should not need to break the reps into more than 3 sets in any round.

Good luck to all the RTO participants this weekend!!!

CrossFit 20260529

HERO WOD BRIAN

CrossFit 20260529

(No Results Tracked)
WARM-UP:
200m walk
200m jog
20 jumping jacks
5 inchworms
10 alternating reverse lunges
10 PVC pass-throughs
10 PVC overhead squats
10 barbell good mornings
10 barbell back squats
10 ring rows
3 x :05 rope hangs
1 rope lay-to-stand transition
1 rope climb at warm-up pace
200m run

WOD MOVEMENT REVIEW & WARM-UP:
Rope climb + Back squat

3-4 sets:
3 back squats
– Build in load to workout weight
– Confirm load feels moderate when fresh

Hero workout in honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill

HERO WOD 'BRIAN': 3 rounds for time
Rx:
STIMULUS 10:00-15:00
5 rope climbs
25 back squats (185/125)

Rx2
3 rope climbs (12/12 ft)
20 back squats (135/95)

Rx3
5 rope lowers
15 back squats (65/45)

STIMULUS NOTES:
Time cap 17:00
Each round in under 5:00
Complementary movement functions to promote hard efforts
Rope climbs in under 2:30
Back squats in under 2:30; moderate loading to allow for unbroken reps to start and no more than 3 sets toward the end

STRETCHING:
5:00 easy jog machine of choice
1:00 pigeon stretch/side