CrossFit Hero WOD
- 6 Rounds For Time
- 30 Air Squats
- 19 Power Cleans (135/95 lb)
- 7 Strict Pull-Ups
- 400 meter Run
With a running clock, as fast as possible perform 6 rounds of the work in the order written: 30 Air Squats, 19 Power Cleans, 7 Strict Pull-Ups, and then a 400 meter Run.
Score is the time it takes to complete the 6 rounds.
Strict Pull-Ups: Begin with your hands on the Pull-Up Bar just outside your shoulders, arms fully extended. Without any help/momentum from the lower body (no kip), pull so your chin gets higher than the bar. Complete at full arm extension.
Good Score for “Hotshots 19” (estimated)
– Beginner: 35+ minutes
– Intermediate: 30-34 minutes
– Advanced: 25-29 minutes
– Elite: <24 minutes
Tips and Strategy
Choose a steady, moderate pace (around 75-80% of your max pace). A fast pace out of the gate will likely lead to burn out and a poor overall score. When you complete round 1, look at the clock. Aim to complete each of the next 5 rounds at the same pace, +/- 30 seconds.
The crux of this WOD is going from 19 Power Cleans directly into 7 Strict Pull-Ups: They are both pulling exercises, so you’ll experience major fatigue in your grip, biceps, shoulders, and lats. Break up the Power Cleans early (5+5+5+4 or 8+6+5 for example) to ensure that you don’t get trapped at the Pull-Up Bar for too long.
“Hotshots 19” should feel long and exhausting. The Power Clean load should feel relatively light. If this workout were 4 rounds, it would probably be “enjoyable;” the 6 rounds make this WOD brutally hard.
This Hero WOD is long and high volume. Reduce the volume, the load, and or skill level (see: Pull-Up Scaling) to keep this workout under 40 minutes.
6 Rounds for Time of:
30 Air Squats
19 Power Cleans (115/75 lb)
3 Strict Pull-Ups
400 meter Run
4 Rounds for Time of:
15 Air Squats
10 Power Cleans (75/55 lb)
5 Ring Rows
400 meter Run
About the wod
In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).
This workout was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 31, 2013 (130831). CrossFit established a fundraiser through its foundation and raised money for the families of the lost heroes.
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