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CrossFit
Happy Veteran’s Day Coaches! We are tackling Hero workout, “Donny,” today in Honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA. He was killed in action April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
High volume with reps today, so break up deadlifts earlier and pace the burpees. There is still the second half of the workout where the reps increase that’s where you can push the intensity more.
STRENGTH
ON A 8:00 RUNNING CLOCK...
Build up to a Heavy Set of 5 Deadlift*
*Loading should be heavier than workout weight and all reps TNG.
HERO WORKOUT "DONNY"
21-15-9-9-15-21 Deadlift (225/155)
Burpee
Rx level Athletes - Scale to 155/105
Fitness - 50-60% of what you get up to in the strength part
Masters - 115/75#
OPTIONAL FINISHER
3 SETS
30 Sit-Ups 1:00 Hollow Hold -Rest as Needed b/t Sets