200m Run or Row
10 Lateral Lunges
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 HR Push-ups
10 Reverse Lunges
5 Med Ball Deadlifts
5 Wall Balls
5 Light DB Snatch – Right Arm
5 Light DB Snatch – Left Arm
Pause Bench Press (22 MIN):
5 set x 6 rep @ Lighter Weight
*3 SEC Pause at the Bottom of Each Rep
*Lay on bench, pull shoulders back and down, and make sure you have your feet on the ground or on plates. Keep your butt on the bench.
*Lower bar to sternum with the hands just outside the shoulders – not too wide. Elbows should go generally BACK and OUT. Hold under tension for 3 seconds, and then press out to lockout.
*Go lighter than you think ,add weight if you feel capable
(PARTNER AND SPOTTER)
Memorial WOD Dedication
This memorial workout is dedicated to CrossFit Games Teen Athlete Jacob Morris who passed away on December 13, 2019, just weeks after having heart surgery. In late 2017, Morris and his family discovered he had a bicuspid aortic valve and an enlarged heart. After having a stress test done and an MRI, Morris’s family and doctors determined he would be able to safely continue training.
In an Instagram post Morris wrote, “After all the tests my doctor and parents agreed that I could continue CrossFit but I had to be very aware of my body and if I ever got symptoms I would have to let them know immediately. I also needed to see my cardiologist every 6 months to redo my echo to make sure my heart was still ok for me to keep training.”
Morris did keep training, taking second in the Boys 16 – 17 division in the Open, qualifying for the CrossFit Games. But just one month before Morris was to leave for Madison, his doctor requested another MRI to make sure that his heart would be able to withstand competing at the Games. All tests showed it would be safe for him to compete, on the condition that he lower his training volume once he returned.
Jacob and his family went to Madison, where he placed 7th in his division. But just six weeks later, Morris woke up one night not being able to breathe. After another follow-up with his doctor, they discovered that Jacob would need surgery.
After a postponement due to a cold, Morris underwent what’s called a Ross procedure to have his valve replaced. “We liked this option best because I won’t have to be on blood thinners and there is a chance my next surgery may not have to be open heart. All the others guaranteed another OHS. I’ve been able to do some exercise but nothing like I was before. That has been hard but I get very tired very quickly so I’m glad I have cut back some,” he wrote.
Jacob was excited to get back to CrossFit, sharing just two days before he passed away from complications after the surgery, that he missed CrossFit and was looking forward to his comeback. But that comeback never came.
Cassidy Lance-McWherter, who owns CrossFit Waterside @crossfitwaterside in Orlando, FL where Jacob trained, has started a GoFundMe for the family. In a letter addressed to Jacob, she wrote, “When we finally achieved your Goal – The CrossFit Games, I think you and I had the most fun ever that week. You showed nothing but grit and determination. You had the greatest spirit of any competitor on the floor.
You worked your tail off and then stayed on the floor and cheered for the final competitor to finish. That day you made me the most proud. I still remember crying because of the person you had become on that competition floor. I wish I could have hugged you longer that day.”
“EVENT ONE MORRIS”
50 Wall Balls, #20/14
40/30 Calorie Row or Bike
30 DB Snatches, #50/35
20 Box Jump Overs, 24/20
(20 MIN TIME CAP)
*Athletes will complete this WOD for time.
*DB Snatches do NOT have to be alternating. DB must touch the floor between each rep. Free hand needs cannot be in contact with the body.
*Depending on class size, it could be a race to the rower or bike
*BMU: 15 C2B, PU, Banded Strict PU, Jumping PU, or Ring Rows
*BMU: 15 Ring Rows
4 RDS (NFT):
“SUNS OUT GUNS OUT”
10 BENT OVER ROW (Barbell or DB)
10 CHIN UPS (REVERSE GRIP)
10 EMPTY BARBELL CURLS
10 ARNOLD’S PRESS