Crossfit Garage – CrossFit
Metcon
Stephen Belson, Ladder 24 (Time)
For Time:
Rx:
20 Box Jumps (24/20)
5 Squat Cleans
30 Box Jumps (24/20)
5 Squat Cleans
40 Box Jumps (24/20)
5 Squat Cleans
135/95
Rx+:
20 Box Jumps (30/24)
5 Squat Cleans
30 Box Jumps (24/20)
5 Squat Cleans
40 Box Jumps (30/24)
5 Squat Cleans
155/105
**note: Box height change mid-WOD for Rx+
Bright Spot
Clean
Squat Clean
Box Jumps
Why?
This firefighter Hero WOD is dedicated to Stephen Belson, FDNY, Ladder 24, killed on September 11, 2001. Today we take on this workout in his honor, reflecting on him, his family, what he stood for and how we are about to honor him through completing this workout.
Intended Response
This Hero WOD should be approached with intensity; small sets of squat cleans separated by increasing sets of box jumps. Focus on hips fully opening/fully standing up on both cleans and box jumps. The cleans will slow down, but box jumps really shouldn’t; aim for a continuous cycle time. Shorter sets with shorter rest is optimum for this workout.
Use this to test mental strength. By the time it really sucks, athletes will already be 2/3 of the way done 🙂