Workout For Wed Sep 11, 2019

Program: CrossFit

The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.
Lax ball glutes
Lax ball lats
Foam roll lats

1 Round
10 PVC Passthroughs
5 Around the worlds both ways
30 seconds PVC lat stretch
5 Inch worms with pushup
5 Box step ups each
10 Jumping Squats


Intent of workout:
- Long grinding workout with cardio on front end and back end.
- Choose a weight that you can mostly do TNG, fast singles or unbroken on every movement.
- You can either do a run on the front end and row on back end or vice versa.
- You wanna aim for being done around the 22-26 minute mark.

Total Time

"9/11 Tribute"

For Time (30 Minute Time Cap)
2001m Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001m Row

Scaling Options:
1000m Run/Row
Do all movements at same weight
3 Rounds NFT
- Barbell 21's
- 10 Single Arm DB Strict Press