CrossFit Hero WOD: Larry

Larry

Workout Overview:

The Hero WOD "Larry" is a grueling workout that tests your stamina, mental toughness, and overall fitness. Dedicated to U.S. Marine Corps Corporal Larry D. Harris, Jr., this workout reflects his bravery and selflessness. It's a task-priority workout with descending reps of front squats and lateral burpees, with a 200-meter sandbag carry (or plate carry) after each round. The workout is capped at 30 minutes.

Workout: 21-18-15-12-9-6-3

• Front Squats (115, 75)

• Lateral Burpees

• 200-m Sandbag Carry After Each Round (alternatively, carry a 45-lbs or 25-lbs plate)

Scaling Options:

• Level 3: (95, 65), Burpee with a step-over

• Level 2: (75, 55), Burpee not over the barbell

• Level 1: (45, 35) Burpee, Run without a sandbag or plate

Workout Objectives:

• Front Squats: Perform these with control. Choose a weight that allows you to maintain good form and either complete the set unbroken or break it into two manageable sets.

• Lateral Burpees: Find a sustainable pace to keep moving. Focus on steady breathing and efficient transitions.

• 200-m Sandbag/Plate Carry: You can carry the sandbag or plate however you choose. Most will carry the sandbag over their backs or on one shoulder, while a single plate can be carried as a bear hug. Embrace the challenge and focus on maintaining a solid grip and posture to minimize energy expenditure.

Performance Tips:

1. Front Squats:

• From the Floor: Every time you drop the bar, you’ll need to clean it to move it into the front rack position. Limit drops to avoid wasting time and energy on repeated cleans.

• Weight Selection: Choose a weight that feels light to moderate and allows you to keep moving. If you can’t do at least 15 unbroken reps on the first set, scale down.

• Form: Maintain a strong upright torso, engage your core, and drive through your heels.

2. Lateral Burpees:

• Pacing: Burpees can quickly spike your heart rate. Set a pace that you can maintain without resting excessively. Focus on efficiency rather than speed.

• Technique: Keep your movements smooth. Power up from the floor with your legs and step or hop laterally over the bar.

3. 200-m Sandbag/Plate Carry:

• Posture: If using a plate, keep it hugged tight to your chest or balanced on one shoulder.

• Break Strategy: If needed, take short breaks during the carry, but try to keep them minimal. Walking forward is better than stopping entirely.

• Mindset: This portion of the workout will test your resilience. Remind yourself of the purpose behind the Hero WOD and push through.

Overall Strategy:

• Start Controlled: Resist the urge to go out too fast. The descending rep scheme might look easier as you progress, but the accumulated fatigue from burpees and carries will catch up.

• Manage Transitions: Minimize time spent between movements. Have your sandbag or plate ready and transition directly from burpees to the carry.

• Focus on Consistency: Stay steady on all movements, aiming to avoid long breaks.

Mental Approach:

Hero WODs are about honoring the memory of fallen heroes and embodying their spirit of perseverance. Reflect on Corporal Harris’ bravery and sacrifice during the workout, and let it fuel your determination to finish strong.