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CrossFit Hero WOD

9.3K 91
  • AMRAP in 15 minutes
  • Back Squat (1½ bodyweight)
  • Shoulder Press (¾ bodyweight)
  • Deadlift (1½ bodyweight)
  • Start with 1 rep each. Increase each by 1 rep per round.

Complete an ascending ladder of the 3-movement complex, increasing by 1 rep per round. So, perform 1 back squat, 1 shoulder press, 1 deadlift. Then 2 back squats, 2 shoulder presses, 2 deadlifts. Then 3 of each, etc. until the 15 minute clock stops.

For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

Intermediate Option
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts

Use body weight for the squats and deadlifts and 1/2 body weight for the presses.

Beginner Option
Complete as many reps as possible in 15 minutes of:
squat, 1 push-up, 1 deadlift
squats, 2 push-ups, 2 deadlifts
squats, 3 push-ups, 3 deadlifts

Use ½ body weight for the deadlifts.

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namesake photo

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

This Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 24, 2018 (180424).

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