Accessory work Every minute, on the minute, for 15 minutes (3 sets): Station 1 – Dumbbell Bench Press x 7-8 reps Station 2 – Push-Ups x 20 reps Station 3 – Hanging Leg Raises x 8 reps Station 4 – Single-Arm Dumbbell Row x 6-8 reps (Left) Station 5 – Single-Arm Dumbbell Row x 6-8 reps (Right)
Conditioning Three rounds for time of: 10 Single-Arm Dumbbell Push Press* (left side) 10 Single-Arm Dumbbell Push Press* (right side) 20 V-Ups or Ab Mat Sit Ups
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
Athletes may start with Row and end with Run, or start with Run and end with Row.
This Hero / Tribute WOD, originally attributed to CrossFit Bel Air (Forest Hill, MD) via the CrossFit forum in 2013 was later modified by Hay Camp CrossFit (formerly CrossFir Archaic (Rapid City, SD)) in 2014 to include Push Jerks as the 11th movement.
The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.
Accessory work Three sets of: Front-Racked Barbell Split Squats x 4-5 reps each Rest 60 seconds Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each Rest 60 seconds
For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.