Hero WOD: Small

SMALLFor Time · No cap

In honor of Army Staff Sgt. Marc Small, 29, of Collegeville, Pennsylvania, 1st Battalion, 3rd Special Forces Group (Airborne), who died February 12, 2009, of wounds from an attack in Faramuz, Afghanistan.

3 rounds for time of:
Row 1,000 meters
50 burpees
50 box jumps
Run 800 meters

Start Small with the timer

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

Loads

Rx

Men: 24-inch box

Women: 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

Row
Burpee
Box Jump
Run

Movement standards

Row 1,000 m on the monitor. Burpees: chest to the floor. Box jumps: open hips on top.

Equipment

Rower
Box

Coaching notes by goal

Bulking: Engine Builder

Before: 5-min easy row.

Pacing: Moderate, steady effort. This is long.

After: 3 x 10 goblet squats.

Nutrition: Surplus (+400 kcal).

Maintaining: Long Mixed-Modal Pacing

Before: Easy row, 5 burpees, 5 step-ups.

Pacing: Row at a sustainable pace; step down on box jumps.

After: Calf and hip stretch.

Nutrition: Maintenance; electrolytes.

Cutting: Aerobic Volume

Before: Easy walk.

Pacing: Zone 2-3 effort; step-ups instead of jumps late.

After: None needed.

Nutrition: Deficit.

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

Source: crossfit.com/benchmark/small