Hero WOD: Jerry
In honor of U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, who died on October 15, 2008, during High Altitude High Opening (HAHO) training.
For time: Run 1 mile Row 2K Run 1 mileStart Jerry 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
- Row
Movement standards
Run 1 mile, row 2,000 meters on the monitor, run 1 mile.
Equipment
- Rower
Coaching notes by goal
Bulking: Aerobic Capacity
Before: 5-min easy row plus leg swings.
Pacing: Steady effort throughout; this is a long aerobic piece.
After: 3 x 10 goblet squats.
Nutrition: Surplus (+300 kcal).
Maintaining: Endurance Pacing
Before: 400 m jog, 500 m easy row.
Pacing: Run the first mile slower than you think; hold the 2K row at a pace you could repeat.
After: Hip and hamstring stretch.
Nutrition: Maintenance; hydrate.
Cutting: Long Zone 2-3 Effort
Before: Easy walk and mobility.
Pacing: Conversational pace for most of it.
After: None needed.
Nutrition: Deficit.
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/benchmark/jerry