CrossFit Inventive – CrossFit
Warm-up
20 Scorpions F/B
Lower back/hipflexor 0:30 e/s
Front Rack 0:30
Wrist 0:30
Static Squat Hold 1:00
Plank Hold 1:00
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Warm up & Build up to each movement.
Metcon (Time)
“SHER”
For Time:
10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Clean 70/50kg
20-18-16-14-12-10-8-6-4-2 Reps of:
Burpee Pull-ups
30-27-24-21-18-15-12-9-6-3 Reps of:
Double-unders each
From Australian Hero Games, this Hero WOD is dedicated to Gregory Michael Sher who passed away on January 2, 2009, prior to the broad popularity of CrossFit within Australia. The workout was designed to honor Greg’s hard-working, determined spirit.
Greg, short in stature but large in heart, had a few biomechanical advantages/disadvantages and this punishing WOD seeks to play on that fact. 3/4 Bodyweight cleans tend to favor the short and stout (Greg), Burpee pull-ups those with greater reach (not Greg). The pull-ups remind us of Greg’s ability, even as a short ass with the winds against him, to continually keep pace and exceed expectations. We suggest finding a really high bar – Greg would have loved it. Double-unders are a thrown in to test one’s finer motor skills under duress, those able to keep calm normally finish them unbroken, get a bit worked up and they can be torturous. Greg was excellent at keeping a game face and this movement rewards those able to pace themselves.
The peculiar reduction in numbers each round, 1-2-3 respectively pays homage to Greg’s proud Jewish heritage and ability to be calculated even when exhausted. It is common for the more careless to lose count and re-do rounds, the ever diligent Greg would have had no trouble here.
