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“Zeus”

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CrossFit Hero WOD

67.7K 733
  • 3 Rounds For Time
  • 30 Wall Ball Shots (20/14 lb)
  • 30 Sumo Deadlift High-Pull (75/55 lb)
  • 30 Box Jump (20 in)
  • 30 Push Presses (75/55 lb)
  • 30 calorie Row
  • 30 Push-Ups
  • 10 Back Squats (Bodyweight)

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds. Take the Back Squats from a rack.

Score is the time on the clock when the last round of  Back Squats is completed.

Tips and Strategy

This chipper WOD is a long grind. Break up the reps into small, manageable sets from the beginning to avoid burnout. Be aware that the crux of this workout is round 2 and be prepared for the impending mental toughness test. Make sure the workout is written in big letters and is easily seen as to not waste time trying to see what movement comes next.

Intended Stimulus 

This Hero WOD should feel both mentally and physically exhausting. The load on all movements should feel pretty light, with the exception of the Back Squat—that should feel moderate. With the huge variety of movements, high volume, and light loads, the athlete should feel breathless from the beginning of the workout—this is a cardiovascular test.

Scaling Options

Begin by scaling the load and/or skill level of the movements (see: Box Jump Scaling). From there, as needed, scale the volume so there’s no need for big, long rest breaks. Take care not to scale too much volume out of “Zeus”— the benefit is in the grind.

Beginner A
3 Rounds For Time
30 Wall Ball Shots (14/10 lb)
30 Sumo Deadlift High-Pull (45/35 lb)
30 Box Jump (12 in)
30 Push Presses (45/35 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (45/35 lb)

Beginner B
3 Rounds For Time
20
Wall Ball Shots (14/10 lb)
20 Sumo Deadlift High-Pull (45/35 lb)
20 Box Step-Ups (12 in)
20 Push Presses (45/35 lb)
20 calorie Row
20 Knee Push-Ups
10 Back Squats (45/35 lb)

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namesake photo
Background: U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

The "Zeus" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 26, 2013 (130226).
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