• CrossFit Crosscheck

Wednesday, September 11


DELOAD WEEK: Grabbing a buddy and performing a big workout we complete every year on September 11th to honor the lives lost in the terrorist attacks 18 years ago today in New York City. MOBILITY Banded Shoulder Distraction: 1-2 Minutes Each Side Laying Front Rack Stretch: 1-2 Minutes Straddle Stretch: 2 Minutes ACTIVATION 15/12 Calorie Row 15 Kettlebell Swings (50/35) 12/9 Calorie Assault Bike 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats 1 Minute Spidermans + Reach Barbell Warmup 3 rds of Bear complex empty bar

“Always Remembered” (Time)

Teams of 2: 2001 Meter Row “Buy-In” 4 rounds: 9 Rope Climbs 11 Bear Complexes (115/75) 2977 Meter Row “Cash-Out” 1 Bear Complex: Power Clean Front Squat Push Press Back Squat Push Press

"Always Remembered" is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City The 2001 meter row represents the year. The 4 rounds represents the four planes. The 9 Rope Climbs represents the month. The 11 Bear Complexes represent the day. The 2977 meter row represents the lives lost. SUBSTITUTIONS Bear Complex If you're not able to or are not comfortable bringing the bar behind your neck from overhead, complete the complex below: 1 Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press Rope Climbs 5:1 Pull-ups 3:1 Strict Pull-ups 2:1 Seated Rope Pulls 1:1 Half Rope Climbs STIMULUS We’ll grab a buddy and work hard for those who lost their lives 18 years ago today This is a longer workout that takes between 35-45 minutes to complete After completing the 2011 meter row, partners will work through the four rounds of rope climbs and bear complexes before finishing with the 2977 meter row Teammates can split up the work however they see fit 1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press The limiting factor on the barbell will likely be the push press or back rack push press Choose a weight that you could complete 20+ reps unbroken when fresh If teammates are using different weights, it's ok to use 2 barbells

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