Hero Work: Three Wise Men
Three Wise Men
The CrossFit Hero workout "Three Wise Men" is a tribute to the Wise brothers, all of whom served in the military. The workout is divided into three segments, each named after one of the brothers: Jeremy, Ben, and Beau Wise. It’s designed to test your strength, stamina, and mental fortitude.
RX’d
Jeremy (4 minutes):
5 Hang Squat Snatches (115 lbs for men, 75 lbs for women)
10 Burpees over the Bar
— Rest 2 minutes —
Ben (4 minutes):
10 Power Cleans (135 lbs for men, 95 lbs for women)
20 Pull-Ups
— Rest 2 minutes —
Beau (4 minutes)
15 Box Jump Overs (24"/20")
30 Wall Balls (20 lbs for men, 14 lbs for women)
General Tips for "Three Wise Men":
Pace Yourself
Although each segment is only 4 minutes long, the cumulative effect of the workout can be taxing. Start each segment at a controlled pace to avoid burnout by the end.
Strategize Your Breaks
Knowing when to rest and when to push can make a big difference. For example, consider breaking up the hang squat snatches into smaller sets with short rests to maintain good form. For the pull-ups, use manageable sets to avoid reaching muscle failure too early.
Efficiency is Key
Focus on moving efficiently through each movement:
Hang Squat Snatch: Use your hips to drive the weight up, and catch it in a stable squat position.
Burpees Over the Bar: Keep the movement fluid, and try not to pause too long at the top or bottom.
Power Cleans: Use a strong hip drive and keep the bar close to your body.
Box Jump Overs: Step down quickly to keep a steady rhythm.
Wall Balls: Aim for unbroken sets if possible, using a steady breathing pattern to maintain control.
Stay Mentally Tough
The short rest periods and high-intensity nature of the workout can be mentally challenging. Break each segment down into smaller goals (e.g., complete 3 reps, then 2 reps) to stay focused and motivated.
Scale Appropriately
If the prescribed weights or movements are too challenging, scale down to a manageable level. The goal is to keep moving and maintain intensity throughout the workout.
Segment-Specific Tips:
Jeremy Segment (Hang Squat Snatch + Burpees Over the Bar): The hang squat snatch can be taxing on your shoulders and legs. Focus on maintaining a strong, upright torso during the snatch and using a consistent rhythm during the burpees to avoid getting winded.
Ben Segment (Power Cleans + Pull-Ups): The power cleans will test your grip, so manage it wisely to avoid fatigue during the pull-ups. Consider using a mixed grip or switching your grip between sets. For the pull-ups, use a kipping or butterfly technique to save energy and move quickly.
Beau Segment (Box Jump Overs + Wall Balls): This segment will challenge your legs and cardio. Stay light on your feet during the box jumps and use a steady breathing pattern during the wall balls to maintain control and prevent burnout.
Approaching "Three Wise Men" with a solid strategy, pacing, and mental toughness will help you navigate this challenging Hero workout effectively.