HERO W.O.D. and Core Work Saturday 11/23/19


HERO W.O.D. and Core Work Saturday 11/23/19

A Hero WOD (workout of the day) is a tribute to a fallen first responder or member of the military who died in the line of duty.

Military, law enforcement and first responder communities were among the amongst the earliest proponents of CrossFit. Their intensity matched with the fitness CrossFit provides is a match made in heaven. When a service member dies in the line of duty, a CrossFit hero workout is created in their name. Hero WODs are an opportunity to reflect on the sacrifices of the fallen – to speak their names and honor their memories.

Background: In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005.

“JT” was CrossFit’s very first hero WOD. The workout was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, July 6, 2005

Indended Stimulus: This is both a relentless and a beautifully designed workout. Today you will move your body by pressing with your arms in a full range of angles. While reading this and without moving, move your arms as if you were doing a dip, then as if you were doing a push-up, and then as if you were doing a handstand push-up. If you track the position of your elbow and how it relates to your shoulder you will understand what I mean. This is the first thing you need to take into consideration when scaling. The second thing to take into consideration is the number of reps. It does not seem like much but since we are only pressing you should look at the total number of reps, which is 135. This is more of a 10-12 minute effort than a sprint. Your scaling should be aimed to preserve the geometry of the pushes while being able to handle the volume of reps at a fair pace. This is an excellent opportunity to practice experiencing muscle fatigue in gymnastic movements. The key: don’t go to failure, break early and often from the beginning.


21-15-9 reps of:
Handstand push-ups
Ring dips
Hand Release Push-ups

*Handstand Pushups RX use level floor or 25’s and abmat for head
*Scale Handstand pushups with either stacking abmats, an Inverted hold of 60 seconds, 45 seconds, 30 seconds for each round respectively OR Dumbbell Push Press of 21-15-9

*Ring Dips – as you fatigue do not short change these. Rings must touch your chest at the bottom and then arms must be locked out to finish the rep at the top. Scale with a band or with your feet

*Pushups – once again don’t short change these. You will be tired. Lock out at the top.

Core Work

5 rounds: (not for time but moving intentionally)
10 Hollow Rocks
10 Toes to Rig (Holding upright behind head, reaching high with feet, keeping legs straight as possible)
10 Tuck Ups
10 Second Hollow Hold
1 minute rest