"JERRY" / For time:
1-mile run
2,000-meter row
1-mile run
Post time to comments.
Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife, Molly; and his sons Chad, Cody, Chase, and Connor.
Stimulus and Strategy:
Today, we’re doing a CrossFit Hero workout. This effort challenges your cardio-respiratory endurance and stamina. The first run is a “trap” — don’t go out too hot. Push yourself on the rower, but only as much as you can finish, then immediately start running your second mile. Finishing 10 seconds faster on the rower isn’t worth it if it causes you to walk the first hundred meters of your run. The second run is all about emptying the tank.
Scaling:
Reduce the distances of both runs and the row.
In case of an injury or limitation, for the run, perform 3,500/5,000 meters on an Echo bike.
Intermediate option: Same as Rx’d.
Beginner option / For time:
Run 800 meters
Row 1,000 meters
Run 800 meters
Coaching cues:
To keep the rowing stroke smooth and the chain straight, imagine you are rowing with the handle on a table. As you pull, the handle is going to go back with the palms on top of the table, and in the return, the knuckles will be underneath the table.