WOD: Friday 211001

Big day today Craig. 1RM Thruster and a Hero WOD.

Coaching Notes:

The Thruster has been a focus point of this cycle and we are now testing out our 1RM after hitting a 3RM and a 2RM in proceeding weeks. We are lifting from the floor, so ideally this turns into a squat clean thruster and we come out of the hole in a strong position to leverage the bar overhead. Goal here is to hit 10-15# heavier than our 2 rep max a couple weeks ago.

We are then moving into a hero wod as a solid benchmark test to end this cycle. Rahoi looks simple on paper, but due to the high interference effect of the box jumps, thrusters, and bar facing burpees it turns into an absolute quad burn, so pacing becomes very important when tackling this workout. This will feel eerily close to an open style wod where the lungs, legs, and heart feel like they are on fire.

Scaling Mods:

For anyone with shoulder issues we should first attempt light DB's to keep the same range of motion. For those that just have issues going overhead then we can go to front squats for both the max lift and for the metcon. Anyone with knee issues, let's scale to push press or strict press and do the same for the metcon, then sub out alternating step-ups or a bike for the box jumps.

Strength: 1RM Thruster

Take 15:00 to Establish a 1RM Thruster from the Floor

*Ideally a squat clean thruster from the floor, but can also be a power clean, reset, then thruster.

Metcon: Rahoi

12:00 AMRAP

12 Box Jumps 24/20''

6 Thrusters 95/65#, 43/30kg

6 Bar Facing Burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

The “Rahoi” Hero WOD was originally posted on the CrossFit.com main site as the workout of the day (WOD) on 120204 (February 4, 2012).