Friday, Sept. 11 CrossFit Workout of the Day
Warm up
3 rounds not for time:
10 goblet squats
10 KBS
1:00 plank
Strength
Front squat
Performance: 4×1 @ 100%
Fitness: 3×5 across
Conditioning
September 11, 2015, will mark the 14th anniversary of the devastating 9/11 attacks on America. And to honor the lives of those lost in the terror attacks, many CrossFitters will be taking part in the 9/11 Memorial Workout.
First, complete 11 reps of the following:
Box Jumps (36″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Then:
Row (or Run) 2001 meters
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The workout itself is completely symbolic of 9/11. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon.
The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower.
The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined.
The 110 pound push jerk represents the number of floors in each tower of the World Trade Center.
The 2001 meter row represents the year the attack took place.
2015 09 10