CrossFit Republic – CrossFit

At the height of the Industrial Revolution in the United States, during the late 1800s, the average workday of an American citizen was 12-hours per day across 7 days a week (that’s a 70 hours work week, btw) just to earn a basic living. Even children, as young as the age of 5, were working in mills, mines, and factories around the country, to earn a wage to help support their families.

As I’m sure you can imagine, after long enough, there began to be strikes, rallies, and protests to voice a concern for such poor working conditions. These voices were the ones who compelled business owners and employers to reconsider the hours and pay that their employees received.

Labor day was initially an idea of a “workingmen’s holiday”. However, it took about 12 years for Congress to recognize it as so, bringing workers’ rights into the public eye.

This year, we’re going to be celebrating Labor day with this hero WOD, “Hotshots 19.” On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting Team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Labor Day Workout of the Day – “Hotshots 19” – 40 Minutes (Time)

6 Rounds For Time

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-Ups

400 meter Run

Stimulus:

– This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

– Air Squats in :30 – :60

– Power Cleans in 1:00 – 1:30

– Strict Pull Ups in :20 – :30

– Run in 1:30 – 2:00

Modify Run with:

– 500/400 Meter Row

– 30/24 Calorie Bike

– Reduce distance to 300 or 200 meters

Modify Strict Pull Ups with:

– Ring Rows

– Seated Strict Ring Pull Ups

– Seated Strict Barbell Pull Ups

– Banded Strict Pull Ups

Sample Options Below

Step 1: Beginner Option

4 rounds for time of:

15 Air Squats

10 Power Cleans (75/55)

5 Ring Rows

400 Meter Run

Step 2: Scaled Option:

6 rounds for time of:

30 Air Squats

19 Power Cleans (95/65)

7 Pull Ups

400 Meter Run

Step 3: Intermediate Option:

6 rounds for time of:

30 Air Squats

19 Power Cleans (115/85)

7 Strict Pull Ups

400 Meter Run

Hotshots 19 (Time)

6 rounds for time of:

30 squats

19 power cleans (95/135 lbs)

7 strict pull-ups

400-meter run
In honor of the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives while fighting a fire in Yarnell, Arizona on June 30, 2013.
To learn more about Hotshots 19 click here
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