Call Us: (303) 803-8537

WEDNESDAY 9.11.19

10
Sep

WEDNESDAY 9.11.19

Lowry CrossFit – CrossFit

Deload Week.

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Group warm-up

MC: “Always Remembered” (Time)

“Always Remembered”

RX

Teams of 2:

2001 Meter Row “Buy-In”

4 rounds:

9 MU’s

11 Bear Complexes (95/65)

2977 Meter Row “Cash Out”

RX+

“Always Remembered”

Teams of 2:

2001 Meter Row “Buy-In”

4 rounds:

9 Rope Climbs

11 Bear Complexes (155/105)

2977 Meter Row “Cash Out”
*45 minute cap

MEANING

• “Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City

• The 2001 meter row represents the year.

• The 4 rounds represents the four planes.

• The 9 Rope Climbs represents the month.

• The 11 Bear Complexes represent the day.

• The 2977 meter row represents the lives lost.

STIMULUS

• We’ll grab a buddy and work hard for those who lost their lives 18 years ago today

• This is a longer workout that takes between 35-45 minutes to complete

• After completing the 2011 meter row, partners will work through the four rounds of rope climbs and bear complexes before finishing with the 2977 meter row

• Teammates can split up the work however they see fit

• 1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press

• The limiting factor on the barbell will likely be the push press or back rack push press

• Choose a weight that you could complete 20+ reps unbroken when fresh

• If teammates are using different weights, it’s ok to use 2 barbells

SUBSTITUTIONS

Bear Complex

• If you’re not able to or are not comfortable bringing the bar behind your neck from overhead, complete the complex below:

1 Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

Rope Climbs

5:1 Pull-ups

3:1 Strict Pull-ups

2:1 Seated Rope Pulls

1:1 Half Rope Climbs

Leave a Reply