9/11/2020: 9/11 Memorial

Row 2001 meters

Then 11 reps of the following:

Box Jumps (36″/24″)

Thrusters (#125/85)

Burpee Chest to Bar Pull-ups

Power Cleans (#175/110)

Handstand Push-ups

Kettlebell Swings (#70/53)

Toes to Bar

Deadlifts (#175/110)

Push Jerk (#125/85)

Row (or Run) 2001 meters

The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning. The 125 pound thrusters/push jerk represents the number of deaths that occurred at the Pentagon. The 175 pound power clean/deadlift symbolizes the AA Flight 175 that hit the South Tower. And the 110 pound hang clean/deadlift represents the number of floors in each tower of the World Trade Center.

SCALING *Reps, Loading, Volume*… For each of the gymnastics movements in today’s workout, we can scale back the volume by cutting back the reps slightly (8-10 reps each), and the Run/Row down to something athletes can complete in 10 minutes or less each. For the weightlifting movements, we can scale back the weight to something athletes can complete in 1 set for each movement. It should be challenging, but doable. If one movement is a limiting factor, scale the weight to that movement, and if needed we can adjust the rep scheme on the less limiting movements to make it more challenging. For the Run/Row, we want all our athletes to finish in 10:00 or less- we can cut back the distance to something they can achieve in this time frame, or we can give them the time to get as many meters in as they can in 10:00. *Movement Adjustments*... For any gymnastics movements, we can sub out a floor movement to avoid hanging from the bar if needed: C2B Pull-Ups -- We can sub Ring Row or DB Bent Over Row T2B -- We can sub Weighted Sit-Ups or V-Ups For any barbell movements, we can sub DBs, or we can swap movements below: DL -- Goblet Squat POWER CLEAN /HANG POWER CLEAN -- KBS PUSH JERKS -- Push Press (or Floor Press) THRUSTER -- Slam Ball Box Jumps -- We can sub Step Ups, Air Squats, or Reverse Lunges if we have any athletes that cannot jump today. Run/Row -- We can sub any monostructural movement, including Bike or Ski - athletes can also choose to do 1 monostructural movement for both ends of the workout.