Hero WOD: Michael

MICHAELFor Time · No cap

In honor of Navy Lt. Michael McGreevy, 30, of Portville, NY, killed in Afghanistan on June 28, 2005.

3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

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

Loads

Men: Bodyweight

Women: Bodyweight

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.

Back extensions: hips on the pad, move through the spine to full extension. Sit-ups: shoulders touch the floor, hands reach past the feet.

Before: 2 x 10 slow back extensions, 400 m easy run.

Pacing: Even 800 m splits. Break back extensions into 25s before they burn out.

After: 3 x 10 Romanian deadlifts.

Nutrition: Surplus (+300 kcal).

Before: Easy 400 m, 10 back extensions, 10 sit-ups.

Pacing: Hold the same run pace every round; midline work is where time is lost.

After: Hip flexor and low-back stretch.

Nutrition: Maintenance.

Before: 5-min jog.

Pacing: Conversational run pace, steady sets. Stop back extensions if the low back cramps.

After: 10 min easy walk.

Nutrition: Deficit.

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

Source: crossfit.com/benchmark/michael