CrossFit Zwijndrecht Hero WOD
- EMOM for 20 minutes
- Minute 1: 6 Wall Ball Shots (9/6 kg) + 3 Bar Muscle-Ups
- Minute 2: 12 Box Jumps (24/20 in)
- Minute 3: 4 Power Snatches (55/40 kg) + 6 Overhead Squats (55/40 kg)
- Minute 4: 10 Toes-to-Bars + 10 Knees-to-Elbows
- Minute 5: 17 Push-Ups
- Repeat 4 times
On a 20-minute clock, perform 4 rounds of the prescribed work in the order written every minute on the minute (EMOM).
Score is the total number of repetitions completed before the 20-minute clock stops.
EMOM for 20 minutes
Minute 1: 6 Wall Ball Shots (8/4 kg) + 3 Strict Pull-Ups
Minute 2: 12 Box Jumps (24/20 in)
Minute 3: 4 Push Presses (40/25 kg) + 6 Overhead Squats (40/25 kg)
Minute 4: 10 MedBall Sit-Ups + 10 Knee Raises
Minute 5: 17 Knee Push-Ups
Repeat 4 times
About the wod
Background: This hero workout is dedicated to First Responder Joost van Wijk who passed away on December 9, 2017. Joost put up a long fight in a fight he couldn’t win in the end. Joost was only 36 years old. Joost was always a great admirer of CrossFit as a sport but he also had a lot of respect for the Hero WODs and what they stood for.
The workout was designed by his dear friend Lonny Drees, Head Coach of CrossFit Zwijndrecht @crossfitzwijndrecht (De Veldoven, Netherlands). From his post on Instagram:
“We would like to dedicate this Hero WOD “Joost” to the policeman, friend, colleague and comrade Joost van Wijk, but also, in this unpleasant time, to all First Responders, care workers and those who are deployed for us overseas. A special group of people who are ready to guarantee our security, freedom and democracy every day. Also to all deceased First Responders, as a tribute to people like Joost, who made the highest sacrifice.”
The rep scheme signifies:
– 6+3 for the day when Joost died, 9th of December
– 12 Box Jumps for the month when he died
– 10+10 and 17 reps for the year when Joost died in 2017.