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Hero WOD: Badger

BADGERFor Time · No cap

In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, killed in Iraq on December 11, 2007.

3 rounds for time of:
30 squat cleans
30 pull-ups
Run 800 meters
Start Badger with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 95 lb

Women: 65 lb

Scaled

Men: No official scaled version published on CrossFit.com. Reduce the load or reps, or use an easier variation of each movement.

Women: No official scaled version published on CrossFit.com. Reduce the load or reps, or use an easier variation of each movement.

Movements

Movement standards

Squat cleans: received below parallel, stand to full extension. Pull-ups: chin over the bar from a full hang.

Equipment

Coaching notes by goal

Bulking: Leg and Back Volume

Before: 3 x 3 squat cleans at a moderate load.

Pacing: Cleans in sets of 5-10 with fast singles late. Treat the run as active recovery.

After: 3 x 10 front squats.

Nutrition: Surplus (+400 kcal).

Maintaining: Mixed-Modal Grind

Before: Barbell warm-up, kip swings, 400 m run.

Pacing: Same set scheme each round. Hold run pace.

After: Hip and lat mobility.

Nutrition: Maintenance.

Cutting: Long Steady Effort

Before: Light clean drills and a 400 m jog.

Pacing: Lighter bar if needed; keep moving. Break pull-ups early.

After: 10 min easy walk.

Nutrition: Deficit.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/benchmark/badger

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