“Joshie”

CrossFit Hero WOD

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  • 3 Rounds for Time
  • 21 Dumbbell Squat Snatches, Right Arm (40/25 lb)
  • 21 L Pull-Ups
  • 21 Dumbbell Squat Snatches, Left Arm (40/25 lb)
  • 21 L Pull-Ups

Scaling

Intermediate:
3 rounds for time of:
21 dumbbell squat snatches, right arm
15 L/tuck pull-ups
21 dumbbell squat snatches, left arm
15 L/tuck pull-ups
♀ 20-lb. dumbbell ♂ 30-lb. dumbbell

Beginner (A)
3 rounds for time of:
21 dumbbell squat snatches, right arm
15 pull-ups (band or box assisted)
21 seconds hanging L-sit/tuck hold
21 dumbbell squat snatches, left arm 15 pull-ups (band or box assisted)
21 seconds hanging L-sit/tuck hold
♀ 15-lb. dumbbell ♂ 25-lb. dumbbell

Beginner (B)
3 rounds for time of:
21 dumbbell power snatches, right arm
15 pull-ups (band or box assisted)
15 seconds hanging L-sit/tuck hold
21 dumbbell power snatches, left arm
15 pull-ups (band or box assisted)
15 seconds hanging L-sit/tuck hold
♀ 15-lb. dumbbell ♂ 25-lb. dumbbell

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namesake photo
Background: In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

The "Joshie" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Saturday, December 22, 2007 (071222).

Intended Stimulus: Oh boy! That is 126 L pull-ups! Your core will be challenged to stabilize while squatting, and then completely compromised in flexing at the hip while pulling. There are two more parts to consider though. The first is mobility and second is capacity. If you have mobility problems in your squat that don't flare up with the barbell, they will today. Remember: if your dumbbell squat snatch improves, your barbell snatch will improve - not the other way around. Any restriction you find today is an improvement for tomorrow. In terms of capacity, keep in mind that this is a chipper, slow and steady wins today. Keep breathing, keep moving, keep focusing on mechanics. In your scaling today try to preserve and maximize the three key aspects: core engagement, mobility, and volume.

Coach's Note on Dumbbell Squat Snatch: If you or your athletes have never done this movement, treat this as you would a barbell snatch. Prioritize your scaling by the following hierarchy:
1. Positions first: make sure your athletes can get to a solid overhead bottom of a squat. If they can't, have them do power snatches and give them drills to work on this position.
2. Movement: make sure your athletes have good movement between positions. If the movement is not solid, have them do these transitions slowly and with low weight.
3. Speed: if their positions and movements are solid, then focus on letting them move fast.
4. Load: If they have positions, movement, and speed [use Rx weights]. (source: Juan Acevedo)
Movements : Pull-Up, Snatch
Scoring : For Time
Category : The Heroes
Dates : May 15