Strength & Skill

2 Rounds

5-10 (max effort) Strict Pullups – maintain control and quality
8 Double KB Gorilla Rows each side
12 Seated Tricep DB extension

HERO WOD: “Morrison”
50-40-30-20-10:
Wall Balls (20/14)
Box Jump (24/20)
Kettlebell Swings (24/16)

HERO: MORRISON
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
The “Morrison” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, July 4, 2011 (“110704”).

TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 30 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! We want to aim for consistent sets on the wall balls and swings while keeping a consistent moving effort through the box jumps. The workout involves a lot of hip hinging, where athletes must be cautious of leg and low box fatigue. Be sure to warm up and cool down properly for today’s grind.
How it should Feel: A lot of CARDIO! With a splash of PAIN!! 450 total reps of non-stop body blows will wear you out for the rest of the day. Make sure to drink plenty of water.

WORKOUT STRATEGY & FLOW
Wall Balls: The goal should be to complete reps in 2-3 sets every time. As near the 30-20-10, then the goal should shift to 1-2 sets. If you break, be aggressive with the turnaround time from rest to work.
Box Jumps: Just be steady; we rarely ever recommend rebounding (and prefer not rebounding today), so if you can keep a near non-stop effort without pausing too long at the top or bottom, that’s all we can ask for.
American Kettlebell Swings: We want a similar strategy and effort as the wall balls, 2-3 sets through the 50-40s, then 1-2 sets from 30-20-10. Breathe at the top of each rep with a slight pause, and be overly aggressive with your hip drive.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 2 minutes.

1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 60%
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 65%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 70%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 70%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 75%

* Pause for 2 seconds in the bottom of the squat

WOD: 5 Sets
20 Push Ups
20 GHD Sit Ups/ 30 Anchored situps

Rest 1:1 between sets – rest for as long as it takes you to complete the round

Time Cap each set: 2 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Be aggressive through these 5 sets. It’s all about load management through the push-ups to avoid burning out. Aim for consistency on sets until the final round, then, it’s time to turn on the jets.
How it should Feel: GASSY and/or MUSCULAR ENDURANCE! You can go harder than you think here, so don’t slack off. Keep the transitions seamless, and breathe through the motions.

WORKOUT STRATEGY & FLOW
Push Ups: 1-2 sets would be an awesome goal. Take quick breaks if needed and keep the standard on every rep.
GHD Sit Up: Snappy hips and aggressive arms through every rep. Stay smooth on every rep with non-stop sets.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

1 Tempo Front Squat + 3 Front Squat @ 60%
1 Tempo Front Squat + 3 Front Squat @ 65%
1 Tempo Front Squat + 3 Front Squat @ 70%
1 Tempo Front Squat + 3 Front Squat @ 70%
1 Tempo Front Squat + 3 Front Squat @ 70%

*Tempo is 3 sec down, 3 sec hold

WOD: AMRAP 20 minutes
8 Thrusters (40/30 kg)
8 Slam Balls
30 Double-Unders

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

5 x each side, alternating
10 DBL DB /KB DB Step Ups @ 60%
10 DBL DB /KB DB Step Ups @ 65%
10 DBL DB /KB DB Step Ups @ 70%
10 DBL DB /KB DB Step Ups @ 75%
10 DBL DB /KB DB Step Ups @ 75%
*5 each leg.

30 sec Hand Stand Hold Between sets

WOD: 4 Rounds
10 Strict Ring Dips/ Box Dips
40 Air Squats
600 meter Run/ 800m Row

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

Technique Work:
2 Clean and Jerk @ 60%
2 Clean and Jerk @ 65%
2 Clean and Jerk @ 70%
2 Clean and Jerk @ 60%/
2 Clean and Jerk @ 65%
2 Clean and Jerk @ 70%

WOD: Light Linda
24-21-18-15-12-9-6-3
Deadlifts (Bodyweight)
DB Bench Press
Squat Cleans (1/2 bodyweight)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

5 Strict Press + 10 Dbl DB Push Press @ 60%
5 Strict Press + 8 Dbl DB Push Press @ 65%
5 Strict Press + 6 Dbl DB Push Press @ 70%
5 Strict Press + 4Ddbl DB Push Press @ 70%
5 Strict Press + 2 Dbl DB Push Press @ 70%
*barbell weight stays the same across all sets
*Move up in weight each set for the Dumbbell ending with a heavy set of 2.
**Score barbell weight and comment dumbbell weight.

WOD: For Time

8 Devils Press (22.5/15)
Rest 60’s

8 Devils Press
10 Box Jump Overs (30/24”)
Rest 60’s

8 Devils Press
10 Box Jump Overs
20 GHD Sit Ups
Rest 60’s

8 Devils Press
10 Box Jump Overs
20 GHD Sit Ups
30 Dumbbell Walking Lunges (22.5/15)
Rest 60’s

8 Devils Press
10 Box Jump Overs
20 GHD Sit Ups
30 Dumbbell Walking Lunges
90 Wall Balls (10/7)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 2 minutes. 3-2-2-1

1 Tempo Back Squat + 5 Back Squat @ 60%
1 Tempo Back Squat + 5 Back Squat @ 65%
1 Tempo Back Squat + 5 Back Squat @ 70%
1 Tempo Back Squat + 5 Back Squat @ 70%
1 Tempo Back Squat + 5 Back Squat @ 75%

*Tempo is 3 seconds down, 2 second hold in bottom.

WOD: 5 Rounds
500m Row/ 480 Run
12 Toes 2 Bar / V-Ups / GHD
8 Chest 2 Bar/ Ring Rows
4 Bar Muscle Ups/ Pull-ups

*Rest 60sec between rounds

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 1 minute 30 seconds.

5 x 3 Front Squat @ 70%

WOD: 4 Sets (1 Set Every 4 Minutes)
20 Wall Balls
60 Crossover Single Unders

How it should Feel: GASSY! Stay calm through the motions, and don’t get worked up if the rope isn’t flowing.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 1 minute 30 seconds.

10 Barbell Front Rack Lunge (5+5)
8 Barbell Front Rack Lunge (4+4)
6 Barbell Front Rack Lunge (3+3)
4 Barbell Front Rack Lunge (2+2)
2 Barbell Front Rack Lunge (1+1)

increase weight as reps decrease

*Do a set every 1 minute 30 seconds.

2 x 3 Bench Press @ 60%
3 Bench Press @ 6/10 RPE
3 x 3 Bench Press @ 70%

WOD: 3 Rounds
Row 20/17 Cal or /12/10 Calories Assault Bike
15m Walking Lunges Double KB or DB 24/ 15kg
3 Rope Climbs

How it should Feel: LACTIC ACID PARTY! If you push hard enough, you may need a partner on stand-by to pick you up off the floor!

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 1 minute 30 seconds.

2 Power Clean + 1 Push Jerk @ 65%
2 Power Clean + 1 Push Jerk @ 70%
2 Power Clean + 1 Push Jerk @ 75%
2 Power Clean + 1 Push Jerk @ 60%
2 Power Clean + 1 Push Jerk @ 70%
2 Power Clean + 1 Push Jerk @ 75%

WOD: AMRAP 20 Minutes
25/20 Calorie Row / 250m run / 15/12cal AB
50 Dumbbell Deadlifts (2 x 22.5/15)
25/20 Calorie Row
40 Dumbbell Front Squats (2 x 22.5/15)
25/20 Calorie Row
30 Dumbbell Shoulder to Overhead (2 x 22.5/15)

How it should Feel: GASSY, GRIPPY, and MUSCULAR ENDURANCE! The row/dumbbell combo will attack your body in various ways, giving you a wild spin cycle if you don’t control your breathing early on.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.