Perpetual Fitness – CrossFit
From CompTrain:
“Always Remembered” is a partner workout to honor the victims of the 9/11/01 terrorist attacks on New York City
– The 2001 meter row represents the year
– The 4 rounds represents the four planes
– The 9 Rope Climbs represents the month
– The 11 Bear Complexes represent the day
– The 2977 meter row represents the lives lost
Metcon
Metcon (Time)
Option 1.
Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash Out: 2977 Meter Row
Option 2.
Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
9 1/2 Rope Climbs
11 Bear Complexes (95/65)
Cash Out: 2977 Meter Row
Option 3.
Teams of 2 or 3:
Buy-In: Meter Row
4 Rounds:
9 Lay to Stand Rope Climbs
11 Bear Complexes (45/35)
Cash Out: 2977 Meter Row
*1 Rep of a Bear Complex:*
– 1 Power Clean
– 1 Front Squat
– 1 Push Press
– 1 Back Squat
– 1 Back Rack Push Press
Flex
Metcon (No Measure)
CORE
EMOM 8(:40/:20)
Rower Pike-ups
Landmine Rotations
PUMP
A. 7 Rounds
7 Wide Grip Curls
7 Narrow Grip Curls
7 Neutral Grip Curls
B. 4 Sets
12 Reverse Curls w/ :03 Negative
CARDIO
EMOM 8(:40/:20)
Banded High Knees (tie thick band to rig and around waist)
Banded Side Shuffle (same band, alternate every :20)
STRONG
A. Back Squat
5×3 @ 80-95% of 5RM
*this is a range to be used based on how you’re feeling on this particular day. If you’re feeling hot, load it up. Otherwise take it lighter and focus on good reps.
B. Forearm Finisher
3 Attempts @ Max Plate Pinch Hold (45/35 each hand)
*Rest 2 minutes between sets.