Hero WOD: JT

JTFor Time · No cap · Bodyweight

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, killed June 28, 2005, near Asadabad, Afghanistan.

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Start JT 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

Handstand Push-Up
Ring Dip
Push-Up

Movement standards

Handstand push-ups: head to the floor, full lockout. Ring dips: shoulders below elbows, lockout at the top. Push-ups: chest to the floor, full lockout.

Equipment

Gymnastics Rings
Wall for handstand push-ups

Coaching notes by goal

Bulking: Pressing Hypertrophy

Before: 3 x 6 strict HSPU or pike push-ups, rest 90 s.

Pacing: Every movement presses. Break early and often; quality lockouts.

After: 3 x 12 dumbbell lateral raises + 3 x 15 triceps pushdowns.

Nutrition: Surplus (+300 kcal).

Maintaining: Upper-Body Endurance

Before: Wall-facing shoulder taps, ring support holds, 10 push-ups.

Pacing: Small sets from round one (e.g. 21 as 7-7-7). Push-ups will go last.

After: Pec and triceps stretch.

Nutrition: Maintenance.

Cutting: Controlled Pressing Volume

Before: Band pull-aparts and scap push-ups.

Pacing: Scale to pike push-ups and box dips if needed. Stop each set 2-3 reps shy of failure.

After: 10 min easy walk.

Nutrition: Deficit.

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

Source: crossfit.com/benchmark/jt