Hero WOD: Josh
In honor of U.S. Army Staff Sgt. Joshua Hager, killed in Ramadi, Iraq, on February 22, 2007.
For time: 21 overhead squats 42 pull-ups 15 overhead squats 30 pull-ups 9 overhead squats 18 pull-upsStart Josh 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
- Overhead Squat
- Pull-Up
Movement standards
Overhead squats: hip crease below the knee, bar locked out over the midfoot. Pull-ups: chin over the bar from a full hang.
Equipment
- Barbell
- Pull-up Bar
Coaching notes by goal
Bulking: Overhead Stability and Pulling Volume
Before: 3 x 5 overhead squats with a pause at the bottom.
Pacing: Overhead squats in 2-3 sets per round. Pull-ups in sets of 10.
After: 3 x 10 strict chin-ups.
Nutrition: Surplus (+300 kcal).
Maintaining: Couplet Pacing
Before: Overhead mobility (PVC pass-throughs), empty-bar OHS, kip swings.
Pacing: Break the 42 pull-ups into planned sets. Do overhead squats unbroken if your position holds.
After: Thoracic and lat stretch.
Nutrition: Maintenance.
Cutting: Position First
Before: PVC overhead squats and band lat stretch.
Pacing: Use a load you can squat with an upright torso. Short sets on pull-ups.
After: 10 min Zone 2.
Nutrition: Deficit.
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/benchmark/josh