HERO WORKOUTS
COACH NOAH DAVID
OBJECTIVE In this COMPETE track, we’ll be taking on one CrossFit Hero workout each week, and using it as a way of improving our athleticism and strategy in all aspects of our training.
These workouts are designed to be long, overwhelming, and lower in net technical skill, leaving us with few places to hide. If we struggle with push-ups, “Murph” will make us very aware of it. If we haven’t spent much time learning to cycle a barbell, “DT” will reveal all of our inefficiencies.
But instead of just regarding these four workouts as an excuse to blow off some steam, let’s drill down on all the little details that turn these suffer-fests into displays of capacity, strength and grit.
Let’s take this month to see what happens when we meet effort with expertise.
FORMAT 1-2 Accessory Workouts per week
+ 1x week Saturday HERO WOD COMPETE
BONUS SESSIONS Video analysis of accessory work based on your individual needs. Need help with pull-up efficiency? Send along a video and get all the help you want!
EQUIPMENT NEEDED A set of Dumbbells and a place to do pull-ups. If you have a weight vest, that’s amazing but also totally inessential.
TRACKING PROGRESS We’ll have our own leaderboard, just like in the good ol’ CrossFit days!
CONTACT Reach out to Noah with any questions at “contact@noahdavid.co” or (505) 977-6287
THE PROGRAM
Click above for the program in excel sheet / training journal format.
WEEK 1 “NICK"
12 Rounds for Time
10 DB Hang Squat Cleans (2 x 50/35lb)
6 Handstand Push-ups
(performed Saturday 10a COMPETE)
ACCESSORY - Place these two skill-specific EMOMs into your week to prep for Saturday. Ideally on Monday and Thursday
EMOM10: 2 Double DB Deadlift + 3 Double Db Hang Power Clear + 4 Double Dumbbell Front Squat
(Deadlifts touch the floor outside the feet, power cleans are taken from the hang between the knees, and feet are kept in place to go directly from cleans to front squats)
EMOM12
Min 1: 1 Strict HSPU + 3 Kipping Handstand Push up
Min 2: 10 Jump Squats
WEEK 2 MOTHERS DAY MURPH
For time, complete:
1 mile run,
100 Pull-up
200 Push-up
300 Air-squat
1 mile run
(performed Saturday 10a COMPETE)
WEEK 3 DB CHIEF
Complete five 3min AMRAPs, with 1 min rest in between.
3 Power Clean (135/95, or 2x50/35lb Dumbbells)
6 Push-up
9 Air squat
(performed Saturday 10a COMPETE)
WEEK 4 DB DOUBLE DT
10 Rounds for Time
12/12 DB Deadlift
9/9 DB Hang Power Clean
6/6 DB Push Jerk
*use one 50/35lb dumbbell.
(performed Saturday 10a COMPETE)