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“With A Little Help From My Friends”


M4G CrossFit Tribute WOD

1.1K 19
  • For Time (with a Partner)
  • Buy-In: 988 meter Row
  • Then, 10 Rounds of:
  • 14 D-Ball Ground to Over the Shoulders (100/70 lb)
  • 20 Partner Plank Burpees
  • 33 Wall Ball Shots (20/14 lb)
  • Buy-Out: 132 calorie Bike

With a running clock, as fast as possible complete the prescribed work. Athletes must complete the buy-in of 988 meter Row before moving on to 10 rounds of 14 D-Ball Ground to Over the Shoulders, 20 Partner Plank Burpees, and 33 Wall Ball Shots. Once the 10 rounds are completed, athletes must perform the buy-out of 132 calorie Bike.

Score is the time on the clock when the 132 calories are completed.

Movement Standards

D-Ball Ground to Over the Shoulder: Athlete must clean the D-Ball and then toss it over the shoulder. This counts as one rep.

Partner Plank Burpee: Partner A performs a Plank Hold while Partner B performs a Lateral Burpee and jump over Partner A. This counts as one rep. Switch after every rep.

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Background: This workout was designed in place for the annual Out of the Darkness Community Walks to benefit the American Foundation for Suicide Prevention (AFSP) @afspnational.

Started back in 2004, the community walk only had 4,000 walkers and it grew to more than 350,000 walkers by 2019. Due to COVID, the 2020 Out of the Darkness Community Walk was cancelled. But to bring the community together, Nicole Gamm reached out to Tristan Fouard, CF-L2 and owner of M4G CrossFit @m4gcrossfit (Indianapolis, IN, USA) to design this workout.

Nicole gave Tristan the statistics and movements to use and asked him for a difficult Partner WOD that will leave you on the floor. A type of heavy grind that will cause you to give it everything you have. The workout was first performed at M4G CrossFit on September 12, 2020.

The rep scheme signifies:
– 988 meter for the number of the National Suicide Prevention Lifeline that will be made available by 2022
– 10 rounds for suicide being the 10th leading cause of death for Americans
– 14 reps for the 1.4 million suicide attempts in the age-adjusted suicide rate per 100,000 individuals
– 20 reps for the number of veterans we lose to suicide every day
– 33 reps for the 33rd founding anniversary of AFSP
– 132 calories for the average number of people who die by suicide every day.

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