Hero WOD: Roy
In honor of Marine Corps Sgt. Michael C. Roy, killed in action on July 8, 2009, in Nimroz Province, Afghanistan.
5 rounds for time of: 15 deadlifts 20 box jumps 25 pull-upsStart Roy with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 225-lb deadlifts, 24-inch box
Women: 155-lb deadlifts, 20-inch box
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
- Deadlift
- Box Jump
- Pull-Up
Movement standards
Deadlifts: full hip and knee extension. Box jumps: open hips on top. Pull-ups: chin over the bar.
Equipment
- Barbell
- Box
- Pull-up Bar
Coaching notes by goal
Bulking: Heavy Posterior Chain
Before: Build to a heavy set of 5 deadlifts.
Pacing: Deadlifts in 2-3 sets; pull-ups in sets of 8-10.
After: 3 x 10 back extensions.
Nutrition: Surplus (+400 kcal).
Maintaining: Strength-Endurance Triplet
Before: Hinge drills, box step-ups, kip swings.
Pacing: Same scheme every round; step down from the box.
After: Hamstring and lat stretch.
Nutrition: Maintenance.
Cutting: Moderate Load
Before: Light deadlifts plus hip mobility.
Pacing: Lower the deadlift load to keep a neutral back. Small sets.
After: 10 min walk.
Nutrition: Deficit.
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/benchmark/roy