Blog

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.