9.11.2001 Tribute WOD

2001 Meters Air Bike
9 Rope Climbs 15'
11 Tire Flips
9 J/Bar Muscle Ups
11 Wall Balls 20#
9 Handstand Push Ups
11 Deadlifts 225#
2001 Meters Air Bike
22:47
Gonna push harder next time for a cap of 20:01...

Super disappointed in Crossfit for not programming a hero WOD to honor Patriot Day 

Macro view template analysis

Workouts Structure: 

First day followed “For Time” template. This heavy WOD was a single modality that combines 3 heavy weightlifting movements. These 3 movements were the teaching progression for clean & jerk. The primary purpose was to improve the strength and stamina. Furthermore, the main purpose of this WOD was to increase the clean & jerk record. Strength, muscular endurance and cardiorespiratory endurance played the major role in this exercise. Moreover, the aerobic system was the dominant energy pathway in this program.
 
Second day followed “AMRAP” template. This exercise was a single modality that combines 2 high reps gymnastic movements. The training purpose was to improving the stamina. The intensity was the important factor in this training. If the 2 min was constant for all rounds, the athletes have to interrupts training several times and as the result the training was far from its purpose. Stamina and cardiorespiratory endurance played the major role in this exercise. Moreover, the aerobic system was a dominant energy pathway in this program.

Third day followed “AMRAP” template. This exercise was a couplet modality that combines a sprint run from metabolic conditioning modality with a high skill movement from gymnastic modality. The training purpose was to improving the cardiorespiratory endurance and stamina. Athletes must perform at least 6-7 rounds of this cycle. The aerobic system was a dominant energy pathway in this program.

Conclusion
In this cycle:
The combinations of W; G and MG have been used, respectively.
7 movements were used.
Two single modality days were used in this cycle.
No triplet modality can be seen in this cycle.
The WODs duration were 10 to 20 min.
Only the aerobic system challenged as the dominant energy pathway.
Moreover, the strength, stamina and cardiorespiratory endurance played the major role in this circle of programming.
As a final note, “For Time” and “AMRAP” templates were used for programming in this cycle.

You can see other analysis in my instagram page.
Enjoy your rest day and recover your physical and mental dimensions

I have had the pleasure of being coached by and working out with Brittany for a few years; she is the real deal.