St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

CrossFit 9/11/19

10
Sep

CrossFit 9/11/19

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Coaches Choice (No Measure)

10-15 minutes coaches choice

Metcon

9/11 memorial WOD (Time)

For Time:

2001 Meter Row or Run

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Burpees

11 Power Cleans (170/120)

11 HSPU

11 KB Swings (2pood/1.5pood)

11 T2B

11 Dead Lifts (170/120)

11 Push Jerks (110/75)

2001 Meter Run or Row

The WOD itself is completely symbolic of 9/11

The 2001M row or run represents the year the attack took place.

The 11 Reps of 9 exercises represent the date.

Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower

The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined

The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

Homework

Kipping and Butterfly Technique

https://www.youtube.com/watch?v=UOHOQwuTkMw

https://www.youtube.com/watch?v=SwLekLMjcdk

Monday: Attend class and watch videos

Tuesday – Friday Perform Monday’s E90 for 15 minutes

E90 15min kipping/butterfly practice (AMRAP – Rounds)

Every 90s for 15 minutes

10 Butterfly C2B

Or 15 Butterfly Pullups

Int

10 Kipping Pullups

Beg

10 Beat Swings

Only perform Butterfly technique if you have 15+ unbroken kipping pull-ups

Only perform kipping pull-ups if you have 3-5 Strict pull-ups

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