Hero WOD: Griff
In honor of U.S. Air Force Staff Sgt. Travis L. Griffin, 28, killed on April 3, 2008, in the Rasheed District of Baghdad.
For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsStart Griff with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: Bodyweight
Women: Bodyweight
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
- Run
- Backward Run
Movement standards
Run the distances as written. Pick a clear, flat route for the backward runs.
Equipment
- Running route (no equipment)
Coaching notes by goal
Bulking: Aerobic Base (Low Leg Cost)
Before: 5-min jog plus leg swings.
Pacing: Moderate effort; backward runs build the quads without much impact.
After: 3 x 10 walking lunges.
Nutrition: Surplus (+250 kcal).
Maintaining: Running Test
Before: Easy 400 m with strides.
Pacing: Even pace on the forward 800s. Short, quick steps going backward.
After: Calf and hip-flexor stretch.
Nutrition: Maintenance.
Cutting: Steady Run
Before: Brisk walk and dynamic mobility.
Pacing: Zone 2 to low Zone 3 the whole way.
After: 5 min walk.
Nutrition: Deficit.
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/benchmark/griff