CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
9-11 Never Forget
250m row
5 spiderman and reach per side
10 pvc rotations or pass throughs
10 alternating bird dogs
8 prone swimmers
10 air squats
5 chin ups
**barbell warm up**
5 good mornings
5 back squats
10 elbow rotations
5 shoulder presses
5 front squats
* Warm up complex
Metcon
Always Remembered (Time)
Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs or 45 Pullups
11 Bear Complexes
Cash-Out: 2977 Meter Row
RX – 45 Pullups and 115/85
RX+ – Rope Climbs and 135/95
MEANING
“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.
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
STRATEGY
BUY-IN ROW
Looking for quick bursts on the rowers while the other partner rests
Switching every 200 meters gets the work done in 5 sets each
Switching every 250 meters gets the workout done in 4 sets each
ROPE & BARBELL
You can take a pretty straightforward approach with these 2 movements
Switching with your partner after a single repetition will likely be the most consistent option across all 4 rounds
CASH-OUT ROW
Switching every 200 meters gets the work done in around 7-8 sets each
Switching every 250 meters gets the workout done in around 6 sets each
MOVEMENT FOCUS
Bear Complex
For the Bear Complexes, it is let’s avoid blending the squats and presses together
Flow:
Complete a power clean and stand all the way up
Complete a front squat and pause before completing the push press
Bring the bar to the back rack, complete the back squat, then pause before completing the back rack push press