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Hero WOD: Tommy V

TOMMY-VFor Time · No cap

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona on February 13, 2008.

For time:
21 thrusters
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
Start Tommy V with the timer

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

Loads

Rx

Men: 115 lb, 15-foot rope

Women: 75 lb, 15-foot rope

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

Movement standards

Thrusters: hip crease below the knee, finish locked out overhead. Rope climbs: touch the 15-foot mark, come down under control.

Equipment

Coaching notes by goal

Bulking: Leg Drive and Grip Strength

Before: 3 x 3 thrusters at a moderate load, 3 rope climbs.

Pacing: Thrusters in 2-3 sets; efficient foot locks on the rope.

After: 3 x 10 hammer curls.

Nutrition: Surplus (+300 kcal).

Maintaining: Grip Management

Before: Foot-lock practice, empty-bar thrusters.

Pacing: Climb, then shake out for a few seconds. Do not grip the rope to failure.

After: Forearm and lat stretch.

Nutrition: Maintenance.

Cutting: Steady Couplet

Before: Light thrusters, rope pulls from seated.

Pacing: Scale rope climbs (lying-to-standing) if grip fades.

After: 10 min walk.

Nutrition: Deficit.

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

Source: crossfit.com/benchmark/tommy-v

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