200829 BERT

Warmup

50 Jumping Jack

20 Windmills

10 Hip Swings (Per leg)

10 Inchworms

50 Jumping Jacks

For Time

50 Burpees

400m Run

100 Push-Ups

400m Run

150 Walking Lunges

400m Run

200 Air Squats

400m Run

150 Walking Lunges

400m Run

100 Push-Ups

400m Run

50 Burpees

Description

At 3…2…1…Go! You will start with 50 burpees immediately followed by a 400m run. Then you will do 100 Push Ups followed by a 400m run. Next, its 150 Walking Lunges and another 400m run. Then its 200 Air Squats and then a 400m run. Next,150 more Walking Lunges and another 400m run, 100 More Push-Ups and a 400m run, and then 50 burpees. Chipper style. Your score is the time it takes to complete all the runs and reps.

Stimulus

The intended stimulus for this workout is that of a 12 round heavyweight fight. This is the type of workout people are talking about when they try to describe a "Hero" workout. Its gonna take a while and everything on your body is going to hurt. The key to this is to slow down to a pace where you can stay steady and knock out big sets with short breaks. If you rush and redline it could take a lot of time to get back to work. But you gotta push it when you get to the 2nd set of Burpees. Its almost done!

Scales and Mods

Everything here is low skill bodyweight movement’s that most of us can do. So what you need to be careful of is the volume. There's a lot of reps to do here and it can end up taking a really long time if you’re not in that kind of shape yet. That’s not the intended stimulus. Here are some ways to scale back the volume…

Version 1

40 Burpees

400m Run

80 Push-Ups

400m Run

120 Walking Lunges

400m Run

160 Air Squats

400m Run

120 Walking Lunges

400m Run

80 Push-Ups

400m Run

40 Burpees

Version 2

20 Burpees

400m Run

30 Push-Ups

400m Run

40 Walking Lunges

400m Run

50 Air Squats

400m Run

40 Walking Lunges

400m Run

30 Push-Ups

400m Run

20 Burpees

Background: Dedicated to U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, who died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori."

This "Bert" Hero WOD was first posted as the workout of the day on the CrossFit Main Site for October 26, 2018 (181026).

Lets lace em up and get it in!!!