09.11.18

Warmup

6 min AMRAP
30 DU or SU
5 Standing I-T-Y’s at a 3232 Tempo
10 Jump Squats

Mobility

1 min of Wrist Stretches of coach’s choice
Then Joint Mobility/Group Stretch X 5 min

Skill

Review of the Handstand Push Up and scaling options, progressions and modifications.
– Negatives
– Review of the L-sit and Knees Tucked Hold

Strength

With a 10 Min Running Clock, perform sets of the following, resting as needed (prioritize quality of positioning over quantity of sets)
Performance
5-7 Strict HSPU*
In between sets, perform a 20 sec L sit hold on top of rings
*add a deficit if easily completed unbroken
Lifestyle
5-7 HSPU Negatives – can kip back up into next rep or come off wall and kick back up
In between sets, perform a 20 sec L sit hold on boxes or parallettes (can be accumulated)
Fitness
3-5 Wall Climbs
– Climb up to a height on the wall that you can keep a strong supported core position
20 sec Knee Tuck Hold on boxes or hanging from rig

Metcon

“9/11/2001”
For Time
2001m Row or 2001m Run
11 Box Jumps (30″/24”)
11 Thrusters (125# / 85#)
11 Pull-ups
11 Power Cleans (170# / 120#)
11 Alternating DB Snatches
11 American KB Swings
11 Toes to Bar
11 Front Squats (170# / 120#)
11 Push Jerks (110# / 75#)
412m bike
This 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 Front Squat; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers. The 412m bike represents the 343 firefighters, 61 police officers and 8 EMS workers who paid the ultimate sacrifice while saving thousands of lives.
P – as written, L and F – Scale each movement as needed.

Cashout

Bike or Jog at easy pace for 5 min then Mobility:
Smash glutes with lacrosse ball sitting on box or on floor, 1 min/side
Figure 4 Piriformis Stretch (https://www.youtube.com/watch?v=DSLpY_DZjwk) 1 min/side
Couch stretch 1 min/side
AND/OR
Apple Harvest Day 5k prep
Run 800m, rest 1-2 min, Run 400m