Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review (Foam Rolling, Couch Stretch, T-spine Mobility)
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5-3-3 reps) before completing the following workload for Front Squat.
Every 2:00 x 5 Rounds
Front Squat 3-3-2-2-1
Notes: Athletes should plan to increase weight with each set. Barbells may come from the floor or the rack for this, bias towards the floor; this is a practical approach in preparation for the subsequent Thruster volume per Hero WOD “Tommy V”. Safety and overall movement quality and training efficacy may dictate a change in this priority set.
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“TOMMY V”
For time
21 x Thrusters (115/75lbs)
12 x Rope Climbs
15 x Thrusters (115/75lbs)
9 x Rope Climbs
12 x Thrusters (115/75lbs)
6 x Rope Climbs
Notes: Today’s HERO WOD is in honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.
He is survived by his wife, Christina; son, John; and daughter, Meghan.
Compare scores to training from 07.01.2023 linked HERE. Log your weights, scaled details, WOD results for this Hero WOD as you would a named Benchmark WOD.
**Scaling Examples**
Intermediate option:
For time:
21-15-9 x Thrusters (95/65lbs)
9-6-3 x Rope Climbs
Beginner option:
For time:
21-15-9 x Thrusters (65/45lbs)
9-6-3 x Pull-to-Stands
Notes: Additional scaling details (yes, including Pull-up substitutions and a time cap…) and Points of Performance will be covered during the whiteboard brief.
Resources:
The Thruster
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Modified Rope Climb
The Grip-Saving Way To Rope Climb
CrossFit Hero and Tribute Workouts
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