Workout of the day – Saturday September 11th
Both Crossfit and EVF360 workouts have been modified for a partner or dumbbell version (respectively), but still aim at symbolizing the events that unfolded on September 11th, 2001 in their design. The Year is represented by the run and row; the month by the movements and the date by the amount of repetitions of each movement. The 125lb Thrusters represent the Deaths that occurred at the Pentagon; the 175lb Power Clean stands for the AA Flight 175 that collided with the South Tower, Flight 77 and Flight 93 were combined and is represented by the 170lb Deadlift; and the Push Jerk signifies the number of floors in each Twin Tower.
Warm up
3 rounds, starting with an empty barbell and adding weight throughout the rounds:
10 alternating lunges with twist
5 gymnastic kips (first round), toes-to-bar (second round), pull-ups (3rd round)
10 barbell hang clean & jerks
5 barbell thrusters
9/11 Memorial WOD – Partner style
For Time
2001 meter Run
11 Box Jumps 30/24 in
11 Thrusters 125/85 lbs
11 Chest-to-Bar Pull-Ups
11 Power Cleans 175/115 lbs
11 Handstand Push-Ups
11 Kettlebell Swings 32/24 kg
11 Toes-to-Bars
11 Deadlifts 170/115 lbs
11 Push Jerks 110/75 lbs
2001 meter Row
“One partner starts on the run, the other on the row, and swap at the end of the workout. Each partner must complete 11 reps of each movement, in the prescribed order. Both partners must have finished their 11 reps of a movement before moving on to the next one.
However, they are free to break up the 11 reps as they see fit (ex: singles back and forth, sets of 6 and 5, …)”
Time cap: 40 mins
EVF360
9/11 Memorial WOD – Dumbbell version
For Time
2001 meter Run
11 Box Jumps 30/24 in
11 double dumbbells thrusters 50/35 lbs
11 Chest-to-Bar Pull-Ups
11 double dumbbells power Cleans 50/35 lbs
11 Handstand Push-Ups
11 Kettlebell Swings 32/24 kg
11 Toes-to-Bars
11 double dumbbells deadlifts 50/35 lbs
11 double dumbbells push Jerks 50/35 lbs
2001 meter Row
Athlete may start with either the row or the run, and finish with the other
Time cap: 40 mins
2021 09 10