“9/11 Tribute WOD”
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 HSPUs
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)
Score = Time it takes to complete the workout
Scales: Break up the work with a partner as needed
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 Deadlift 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.
BOX BRIEF
September Challenges!
Physical Mobility Challenge: Goal board
The Challenge: Reassess your goals on the “Goal Board” break it down into a quarterly goal, rather than an end goal. For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first. Start out by making small achievable goals to work towards your end goal.
Example:
-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any. Make it a goal to obtain 1 first.
-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.
If you don’t have a goal on the board….WRITE IT UP THERE.
Nutrition/Health Challenge: Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group
Share one recipe per week in the comments in the pinned recipe post in the VIP page.
-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.
-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.