02132020

12
Feb

02132020

Crossfit Garage – CrossFit

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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 🙂