9/11/01
2,996 Killed
6,000 Injured
“One of the worst days in America’s history saw some of the bravest acts in Americans’ history. We’ll always honor the heroes of 9/11. And here at this hallowed place, we pledge that we will never forget their sacrifice.”
—President George W. Bush
CF
Warm up: 2 rounds - 250 row or ski, 10 squats, 10 plank jack with push up
+
3 rounds:
:60 squat clean singles, increase weight each round if possible, ONLY if form is solid
:60 double under practice
:60 barbell roll outs
:60 rest
+
For time:
800 meter run
21 dumbbell push press
400 meter run
15 dumbbell push press
200 meter run
9 dumbbell push press
+
3 rounds:
:45 plank
20 hollow rocks
CrossFit
Warm up: 2 rounds - :30 bar hang, :30 arrested superman hold, :30 squat hold; Mobility
12 minute EMOM:
1st: :30 toes to bar
2nd: :30 alternating dumbbell snatches
3rd: :30 hollow hold, weighted if possible
2:00 rest
12:00 EMOM:
1st: 100 meter sprint
2nd: 7 burpee box jump overs
3rd: 10 pull ups
2:00 rest
12:00 EMOM
1st: 40m tough farmers carry
2nd: :30 weighted sit ups
3rd: :30 row, bike, or ski, max effort
CrossFit
Warm up: 2 rounds - 200 meter run, 10 simba squats, 20 total plank march ; Mobility
Every :90 for 4 sets:
1st: 5 back squats, 20x1 tempo
2nd: 6-8 alternating KB rows, 20x1 tempo
+
1 round, 15 minute time cap:
40 goblet squats
15 hand-release push ups
30 wall balls
15 hand-release push ups
20 alternating reverse goblet lunges
15 hand-release push ups
10 dumbbell thrusters
15 hand-release push ups
+
3 rounds:
20 quadruped hip extensions per side
:30 flutter kicks
CrossFit
Warm up: 2 rounds – 20 m bear crawl, 20 m crab walk, 10 m inch worms; Mobility
10 minute EMOM:
1st: 5-6 dumbbell bench press,
2nd: :30 banded or weighted plank
+
3 rounds:
21 deadlifts, 135/95
15 toes to bar
9 box jumps
+
Accumulate a total of:
50 side plank rotations (25/side)
50 tricep kickbacks
50 alternating bicep curls
Monday September 10
BC
Warm up: 2 rounds - 250 row or ski, 10 squats, 10 plank jack with push up
+
3 rounds:
:60 Dumbell squat cleans
:60 dumbbell snatches
:60 lunges with dumbbells
:60 rest
+
800 meter run
21 HRPU
400 meter run
15 HRPU
200 meter run
9 HRPU
+
3 rounds:
:45 plank
20 hollow rocks
Tuesday 9/11
Bootcamp
Warm up: 2 rounds - :30 bar hang, :30 arrested superman hold, :30 squat hold; Mobility
12 minute EMOM:
1st: :30 flutter kicks
2nd: :30 frog jumps
3rd: :30 hollow hold
2:00 rest
12:00 EMOM:
1st: 100 meter sprint
2nd: 14 weighted step up
3rd: 10 ring rows
2:00 rest
12:00 EMOM
1st: :30 glute bridges
2nd: :30 weighted sit ups
3rd: :30 row, bike, or ski, max effort
Wednesday 9/12
Bootcamp
Warm up: 2 rounds - 200 meter run, 10 simba squats, 20 total plank march ; Mobility
For 12:00:
3:00 row
2:00 bike or ski
1:00 rest
+
1 round, 15 minute time cap:
40 goblet squats
15 dumbbell push press
30 goblet squats
15 dumbbell push press
20 goblet squats
15 dumbbell push press
10 goblet squats
15 dumbbell push press
+
3 rounds:
20 quadruped hip extensions per side
30 shoulder taps
Thursday 9/13
Bootcamp
Warm up: 2 rounds – 20 m bear crawl, 20 m crab walk, 10 m inch worms; Mobility
10 minute EMOM:
1st: :30 L-sit dumbbell press
2nd: :30 bent over rows
+
3 rounds:
21 Kettlebell deadlifts
15 knees to elbow
9 elevator planks
+
Accumulate a total of:
50 side plank rotations (25/side)
50 tricep kickbacks
50 alternating bicep curls
Friday September 14
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ :30 air squats + :30 jumping jacks + :30 mounting climbers]
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AMRAP in 10:00 with a partner, partners alternate movements:
200m run or 250m row
16 alternating 1-arm kettlebell swings
20 weighted sit ups
+
For 8:00 with a partner, one person working at a time:
800m row
40 burpees
Max wall balls in the remaining time
+
For time as an individual:
50 1-arm dumbbell hang clean and jerks
30 row/bike/ski calories