CrossFit Hero WOD
- 21-15-9 Reps For Time
- Handstand Push-Ups
- Ring Dips
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 21 Handstand Push-Ups, 21 Ring Dips, and 21 Push-Ups before moving on to 15 repetitions of each movement, etc.
Score is the time on the clock when the last round of Push-Ups is completed.
Your scaling should be aimed to preserve the geometry of the pushes while being able to handle the volume of reps at a fair pace. This is an excellent opportunity to practice experiencing muscle fatigue in gymnastic movements. The key: don’t go to failure, break early and often from the beginning.
12-9-6-3 reps of:
15-12-9 reps of:
Box Handstand Push-Ups
Banded Ring Dips
21-15-9 reps of:
Banded Pike Push-Ups
Banded Ring Dips
About the wod
"JT" was CrossFit's very first hero WOD. The workout was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, July 6, 2005 (050706).
Indended Stimulus: This is both a relentless and a beautifully designed workout. Today you will move your body by pressing with your arms in a full range of angles. While reading this and without moving, move your arms as if you were doing a dip, then as if you were doing a push-up, and then as if you were doing a handstand push-up. If you track the position of your elbow and how it relates to your shoulder you will understand what I mean. This is the first thing you need to take into consideration when scaling. The second thing to take into consideration is the number of reps. It does not seem like much but since we are only pressing you should look at the total number of reps, which is 135. This is more of a 10-12 minute effort than a sprint. Your scaling should be aimed to preserve the geometry of the pushes while being able to handle the volume of reps at a fair pace. This is an excellent opportunity to practice experiencing muscle fatigue in gymnastic movements. The key: don't go to failure, break early and often from the beginning. (via Juan Acevedo)
See also: CrossFit's second Hero WOD, "Michael"
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