CrossFit WOD, September 11, 2021

December 12, 2022
CrossFit WOD, September 11, 2021


Daily Mindset

"The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom. -Rudolph W. Giuliani (December 31, 2001)
19 years ago, we underwent a tragic loss. 19 years ago, we became stronger than it ever before.
We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason. It’s highly personal. It feels borderline wrong. It’s painful to even consider.
But one thing rings true. If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.
To cherish what we have. Not just by saying "thanks", or even "I love you". By going the extra mile. By helping the ailing friend in need - or better - the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.
Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.
We’ll never forget the pain we felt that day. But what is more important than remembering the pain, is what we do going forward.
In the words of John F. Kennedy, "As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them."


2 Rounds
30 Seconds Row
30 Seconds Squat to Stands
30 Seconds Hollow Hold
30 Seconds Single Leg Glute Bridges (Each Side)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00-15:00]
Wall Turn Back Stretch:1:00 Each Side

Specific Prep

[15:00 - 25:00]
ROW - Grip
When rowing, the hands are one of three connection points to the machine. We can focus on a few things with our grip here:
1. Thumb Under the Handle: Connects Us to the Machine Better Than a Thumb Over Grip
2. Light Grip on the Handle: Prevents Grip Fatigue and Allows the Legs to Do the Work Instead of Mostly Arms
3. Shoulder Width Grip on the Handle: It Allows for the Best Tracking of the Elbows to the Outside of the Body (Compared to Narrow Grip)
Movement Prep
Establish Grip
30 Seconds Easy Row

Two of the points of performance from the rower carry over to the strict pull-ups, but one does not. We also want to maintain a shoulder width grip and thumb under grip on the pull-up bar. This also allows for the best tracking of the elbows and the best connection to the rig. The thing we want to change is having a tight grip instead of a loose one. On the rower, we want the legs to do most of the work, but the arms dominate the strict pull-ups. With no legs to work, gripping the bar tight allows for more muscle recruitment than a light grip does.
Movement Prep
10 Scap Pull-ups
15 Second Hollow Hold on Bar
1-3 Strict Pull-ups

The cluster is a combination of three different movements. The clean, the front squat, and the push press. Each of these movements, when done individually, requires a different grip: We'd use the hook grip in the clean, a loose fingertip grip in the front squat, and a loose, but full grip for the push press. Since we have a hybrid movement, we'll have to navigate through these grips quickly for max efficiency and good technique. We'll slow things down and practice this with an empty bar before adding weight.
Movement Prep (With an Empty Barbell):
5 Power Cleans
5 Front Squats
5 Push Press
3 Squat Cleans
3 Squat Clean Thrusters


1 Round: With Lighter Weight:
100 Meter Row
3 Clusters
3 Strict Pull-ups

1 Round: With Workout Weight:
100 Meter Row
2 Clusters
3 Strict Pull-ups



Never Forget (Time)

For Time:
Buy-In: 2001 Meter Row

Directly Into…
4 Rounds:
9 Clusters (115/85)
11 Strict Pull-ups

OPEN (RX+): 135/95
• The workout begins with a buy-in on the rower, which only happens once
• Once the row is complete, athletes will work through the 4 rounds of barbell and gymnastics movements
• To preserve the meaningful numbers of this workout, let's try to adjust the weights and variations instead of the rep schemes
• For Example: Instead of reducing the number of strict pull-ups, it is better to complete 11 banded strict pull-ups or ring rows
• The intended time range for this workout is between 20-30 minutes

• If you have 12+ strict pull-ups unbroken when fresh, let's complete this station as written
• If you're not there quite yet, consider choosing the hardest variation that allows for 12 unbroken reps when fresh
• Using a light band or elevating the feet onto a box/bench for ring rows are great ways to make pulling variations more difficult while also achieving the right stimulus

• The Cluster, also known as the Squat Clean Thruster, is one of the most effective barbell movements due to its large range of motion
• Use a moderate load that will be completed as steady singles within the workout
• If we had to put a time to it, each set of 9 should be completed in 2 minutes or less

Never Forget (BUILD) (Time)

For Time:
Buy-In: 2001 Meter Row

Directly Into…
4 Rounds:
9 Thrusters (95/65)
11 Banded Strict Pull-ups OR Ring Rows

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