Every year we gladly accept this challenging workout in honor of so many people lost 17 years ago. Today we don’t just do the workout to benefit ourselves. We will remember to pay tribute to the civilians, police, and firefighters whose lives were taken from us too soon. There will be no strength in today’s workout as we want everyone to finish this workout. Thank you to all of our members and their families whom have served our military.
Warm-Up: 10 mins
10 Minutes to set up, test movements/weights and get mobile
Metcon: 40 Min Cap Scale as needed to finish
9-11 Tribute Workout
2001m Run (1.25 miles)
11 Box Jumps 30/24
11 Thursters 125/85
11 Burpee Chest to Bar Pull Ups
11 Power Cleans 170/120
11 Handstand Push Ups
11 Kettlebell Swings 70/53
11 V-ups
11 Deadlifts 170/120
11 Push Jerks 110/75
2001 M Run (1.25 miles)
The workout is symbolic of 9/11. The 2001 meter run represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.
Elite Competition Class
Power Clean and Jerk
On the 2:00 x 3 – 3 Hang Power Cleans + 3 Push Jerks
Directly into…
On the Minute x 5 – 2 Hang Power Cleans + 1 Push Jerk
“Always Remembered”
Teams of 2, For Time:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
Assault Bike Conditioning
Alternating On the Minute x 20 (10 Rounds):
Even Minutes – 20 Seconds Moderate, 20 Seconds Fast, 20 Seconds Sprint
Odd Minutes – Rest
Performance Power Train
Tuesday, Sept 11th, 2018
Jet Fuel:
-3 min, fighter warmup:
run, bike, row, burpee, etc. anything that gets the heart rate up. This is NOT stretching time.
-KB single leg DL
2×5 each (lightweight)
*Controlled movement, as competency allows, focus on fast hip on the way back up.
-Cossack Squat https://youtu.be/Sza-kx6ekjQ
2×5 each
-mash
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
8rm Beltless
-then
2×20 @70%
*Your pain brings me great joy
**Resetting the beltless squats. Compare to May 15th.
GainCity:
-Superset 4x:
DB Stepups Heavy
5 (each)
Box Jump
10
*Perform 5 DB stepups each leg, then move directly to box jumps
**Keep step up height at 90 degrees or less i.e. box height should not be so high that knees go past hips when stepping. Avoid a gross pelvic tilt. For shorter athletes, this means they will need to stack plates instead of using a box.
**Box jump height may be taller than stepup height if desired. Use two boxes if necessary, but focus on extending the hips and jumping tall. Don’t make the box so high that it becomes a tuck jump.
-Sled Drag
3x50m Heavy
Afterburner:
:30 on, :30 off
X14mins (7 sets each)
-Alternating:
Ball Slams
Slam Ball Thrusters
*First set, ball slams, second set, thrusters.
*30lb dudes/20lb chicks.
