Warmup:
15 Cal Row
50 Single Unders
25 L-Leg Single Unders
25 R-Leg Single Unders
10 Cal Row
30 Double Unders
10 Push up to downward dog
Pull up warmup: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows.
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotations, front squat, press, push press, thruster, push jerk, hang power clean
Pic courtesy of Middletown, NJ. With tomorrow marking the 20th Anniversary of the tragic events of 9/11, today we want to take time to honor those who perished in those attacks.
WOD:
9/11 Tribute WOD
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″/24″)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 Handstand Push Ups
11 KB Swings (70 /53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row or 2001m Run (1.25 miles)
******If athletes begin the WOD with a Row, they finish with a Run and vice versa.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers
NOTE: If you haven’t done so yet, please register for the 9/11 Tower Challenge held at the Gila River Arena this Saturday, Sept 11th. For registration, go here.
Scaling Options:
If no rower – 66 SDHP at 95/65, or run both times
Box height -> 24/20 -> as needed
C2B -> Chin above pull ups -> Buddha pull up -> ring row -> table row
HSPU -> Pike Push Ups
T2B -> Kipping Knee Raise -> Laying Toe2Bar
Run -> 3 Mile Assault Bike
Joint Strike CrossFit 