Hero Workout: Daniel
CrossFit Hero WOD: Daniel
"Daniel" is a powerful Hero WOD that pays tribute to Army Sergeant 1st Class Daniel Crabtree, who tragically lost his life in Iraq. The workout is a combination of endurance and strength, with a mix of bodyweight exercises, running, and weightlifting, designed to challenge both your mental and physical limits.
Workout Fitness Program:
For time:
50 Pull-ups
400-m Run
21 Thrusters (95 lbs for men, 65 lbs for women)
800-m Run
21 Thrusters (95 lbs for men, 65 lbs for women)
400-m Run
50 Pull-ups
Time Cap: 28:00 minutes
Workout Advice:
Pace Yourself: This WOD is long, and pacing is key. Focus on keeping a steady, sustainable pace for both the runs and the thrusters. Don't burn out too quickly, especially on the pull-ups and thrusters.
Pull-up Strategy: If you're tackling 50 pull-ups, break them into smaller sets (e.g., 10 sets of 5 or 5 sets of 10). Avoid going to failure, as it can quickly exhaust you. Consider using bands or a jumping pull-up variation if needed.
Thrusters Efficiency: Thrusters can be especially difficult when done in high volume. Use quick, controlled reps, and if necessary, break up the sets into smaller chunks (e.g., 11/10). Focus on getting a full squat before driving up to avoid early fatigue.
Run Smart: The runs can add up, so be mindful of your pacing. Keep the first two runs at a moderate pace, conserving energy for the 800-meter run. The 800-m run is the longest, so don't push it too hard at the start—keep a pace that lets you maintain a strong finish.
Mental Toughness: This Hero WOD will test your physical and mental endurance. Remember the reason for the workout and use that as motivation to keep pushing through when it gets tough. Your perseverance honors the spirit of Sgt. Daniel Crabtree.
Scaling Options
If you're unable to complete the WOD as prescribed, it’s okay to scale the movements.
Pull-ups. Perform jumping pull-ups, substitute with ring rows, or perform bent-over barbell rows.
Thrusters. You can reduce the weight to something more manageable. Moderate weights are 75 lbs (men)/55 lbs (women). Beginners may consider 45 lbs (men)/ 35 lbs (women)
Runs. Reduce the distance of the runs such that the first and last runs take no more than 3:00 minutes and the middle run takes no more than 6:00 minutes.
Most importantly, take a moment to reflect on the sacrifice that this WOD represents as you complete it.