CrossFit Hero WOD: Jack

CrossFit Hero WOD: Jack

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

RX’d

AMRAP 20:

10 Push press (115, 75)

10 KB Swings (53, 35)

10 Box jumps (24, 20)

Movement-Specific Warm-up:

• Push Press: 3 sets of 5-7 reps with an empty barbell, focusing on quick hip extension and pressing mechanics.

• Kettlebell Swings: 3 sets of 5 reps with a lighter weight, emphasizing full hip extension.

• Box Jumps: 3-5 reps with an emphasis on soft landings and controlled takeoffs. Test the box height you’ll use in the workout to make sure it feels good.

Strategy for Each Movement

Push Press:

• The load should feel relatively light for you. If the weight feels heavy early on, consider scaling down to a weight where you can complete the 10 reps unbroken or in no more than two quick sets.

• Use your legs efficiently to save your shoulders. Drive through the heels and use momentum from the hip extension to press the bar overhead.

• Keep a solid front rack position between reps to avoid fatiguing the shoulders prematurely.

Kettlebell Swings:

• Focus on strong hip drive to power the bell up rather than relying on your arms and shoulders. This will preserve upper-body endurance.

• Break up the swings only if necessary; aim to go unbroken to keep momentum and pace.

• Ensure your grip is firm but not overly tight to avoid early forearm fatigue.

Box Jumps:

• Stay light on your feet with a soft landing and quick rebound, stepping down if necessary to maintain a consistent pace and avoid burnout.

• Focus on keeping a steady rhythm rather than sprinting through the reps and burning out.

• If you feel fatigued, a step-up may help you maintain movement without excessive effort.

Pacing Strategy

• First 5 Minutes: Start with a sustainable pace that feels comfortable but challenging. The goal here is not to go all out but to find a rhythm you can hold for the majority of the workout.

• Middle 10 Minutes: Maintain that same pace, keeping transitions between movements as quick as possible. Quick, efficient transitions will help you gain ground without unnecessarily exhausting yourself.

• Last 5 Minutes: If you have the energy, this is where you push a little harder. Speed up slightly or try to hold on to unbroken sets, as you’ll soon be done.

Mental Game

• The 20 minutes will get tough, especially around the 12-15 minute mark. Focus on short-term goals like finishing the current round or completing the next set unbroken.

• Stick to your rep scheme from the start, and adjust only if necessary to avoid burnout.

Tailoring Recommendations

For athletes choosing L3 or L2:

• Ensure the weight for the Push Press and Kettlebell Swings allows you to move efficiently without overexerting yourself early.

• The box height should feel challenging but safe for consistent reps throughout the workout.

• Encourage them to break early if necessary to maintain form rather than hitting failure too soon.