Hero WOD: Holbrook

HOLBROOKFor Time · No cap

In honor of U.S. Army Capt. Jason Holbrook, 28, a Special Forces officer from Texas, killed in Afghanistan on July 29, 2010.

10 rounds, each for time, of:
5 thrusters
10 pull-ups
100-meter sprint

Rest 1 minute between rounds.

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

Loads

Men: 115 lb

Women: 75 lb

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.

Each round is timed. Thrusters to full lockout, chin over the bar, then sprint 100 m. Rest 1 minute between rounds.

Before: Build to a moderate thruster, 2 x 50 m strides.

Pacing: Every round near max effort; use the minute to fully recover.

After: 3 x 8 Bulgarian split squats.

Nutrition: Surplus (+300 kcal).

Before: Strides, kip swings, empty-bar thrusters.

Pacing: Hit the same round time from 1 to 10.

After: Hamstring stretch.

Nutrition: Maintenance.

Before: Easy jog plus dynamic mobility.

Pacing: Fast but controlled sprints. Cap effort at about 85%.

After: 5 min walk.

Nutrition: Deficit.

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

Source: crossfit.com/benchmark/holbrook