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CrossFit Delta Fox Memorial WOD

1.2K 64
  • AMRAP in 28 minutes
  • Buy-In: 91 Burpees
  • In the remaining time, AMRAP of:
  • 9 Handstand Push-Ups
  • 10 Jump Squats

On a 28-minute clock, perform the prescribed work in the order written. Athlete must complete the buy-in of 91 Burpees. Then in the remaining time, perform as many repetitions as possible (AMRAP) of 9 Handstand Push-Ups and 10 Jump Squats.

Score is the total number of repetitions completed before the 28-minute clock stops.

Tips and Strategy

Aim to complete the 91 Burpees inside the first 10 minutes to then give you a full 18 minutes to score as many rounds as possible. Aiming for a minute per round will give a strong score.

Scaling Options

AMRAP in 28 minutes
Buy-In: 91 Burpees

In the remaining time, AMRAP of:
9 Push-Ups
10 Air Squats

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namesake photo

Background: This memorial workout is dedicated to Alan Gradwell, grandfather of PC Jaime Gradwell, who died from pneumonia during the outbreak of the Coronavirus at 91 years of age.

The workout was designed and submitted by Coach Mikey Henry @mikeydeltafox, owner of CrossFit Delta Fox @crossfit_deltafox (Darwen, England, UK) where Alan’s grandson, Jaime, is a member.

According to Mikey, he designed this workout so it can be done in any environment, in or out of the gym.

The rep scheme signifies:
– 91 Burpees for Alan’s age when he passed away
– 9-10 reps for 28 minutes for Alan’s date of birth (09/10/1928).

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