Hero WOD: Daniel
In honor of Army Sgt. 1st Class Daniel Crabtree, killed in Al Kut, Iraq, on June 8.
For time: 50 pull-ups 400-meter run 21 thrusters 800-meter run 21 thrusters 400-meter run 50 pull-upsStart Daniel 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
- Pull-Up
- Run
- Thruster
Movement standards
Pull-ups: chin over the bar. Thrusters: hip crease below the knee, locked out overhead.
Equipment
- Barbell
- Pull-up Bar
Coaching notes by goal
Bulking: Pulling Volume Plus Legs
Before: 3 x 5 strict pull-ups, empty-bar thrusters.
Pacing: Pull-ups in sets of 10; thrusters 11+10.
After: 3 x 10 dumbbell rows.
Nutrition: Surplus (+300 kcal).
Maintaining: Chipper Pacing
Before: Kip swings, 400 m easy jog, empty-bar thrusters.
Pacing: Plan the 50 pull-ups as 5 x 10 both times. Runs at a steady pace.
After: Lat and quad stretch.
Nutrition: Maintenance.
Cutting: Steady Chipper
Before: Light jog plus band work.
Pacing: Short pull-up sets; walk the first 100 m of each run if needed.
After: 10 min walk.
Nutrition: Deficit.
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/benchmark/daniel