Help keep your group healthy and happy!
3
-
4
minutes warming up
15
-
18
minutes working out
This week all about heroes...which means it's a full week of hero wods! Now, hero WODS are not your ordinary workouts and are meant to test you, so a full week of hero workouts is very ambitious. We're throwing caution to the wind here, so please remember to scale and modify where you need to.
Lots of pushing today, we're going to treat this like a strength workout and break it up in small chunks and not do it for time! The goal is to keep the movements consistent and clean. For the Handstand Push-ups, you can scale them to a box or even do a Pike Push-up instead.
A little history about this workout: It's the very first CrossFit Hero workout! In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.
Do this workout live with an attentive and entertaining coach!
21-15-9 reps for NOT time of:
Handstand push-ups
Dips
Push-ups
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Modified Version
21-15-9 reps for time of:
Pike Push-ups
Chair Dips
Push-ups
Have a question? Chat with your coach.
✅ Wall or Box for Handstand Push-ups
✅ Chair, Bar, Rings for Dips
10 Slow motion Push-ups
20 Slow motion Air Squats
30 Slow motion Mountain Climbers
3
-
4
minutes warming up
15
-
18
minutes working out
This week all about heroes...which means it's a full week of hero wods! Now, hero WODS are not your ordinary workouts and are meant to test you, so a full week of hero workouts is very ambitious. We're throwing caution to the wind here, so please remember to scale and modify where you need to.
Lots of pushing today, we're going to treat this like a strength workout and break it up in small chunks and not do it for time! The goal is to keep the movements consistent and clean. For the Handstand Push-ups, you can scale them to a box or even do a Pike Push-up instead.
A little history about this workout: It's the very first CrossFit Hero workout! In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
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Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Pressing Movements
Pressing Movements
Pushing Movements
Pushing Movements
Pushing Movements
