• Teaching Transient & Class Overview
At present’s session is the 9/11 Memorial Exercise, programmed to honor the lives misplaced and the heroes of September 11, 2001. Each factor of the exercise carries that means: the 2001m row for the 12 months, 9 rounds for the month, 11 reps for the day, and the 110lb barbell representing the 110 flooring of the Twin Towers. This chipper-style piece isn’t just about health, however about remembrance and resilience. After mobility and activation, athletes will prep barbell and gymnastics pulling positions earlier than priming for the conditioning move. The purpose is regular, constant pacing throughout all 9 rounds—rounds ought to common ~1:30–2:00, with manageable breaks on toes-to-bar and deadlifts, and unbroken wall balls the place potential. Encourage athletes to strategy with respect, composure, and grit, staying disciplined with pacing and transitions.
metcon: “9/11 Memorial Exercise”
For Time:
Purchase-In:
2001m Row
—
Then 9 Rounds of:
11 Toes-to-Bar
11 Deadlifts
11 Wall Balls
Barbell: 110/70 lb (50/32 kg)
Wall Ball: 20/14lb, (9/6kg), 10/9ft
Time Area: 24:00–30:00
Time Cap: 32:00 (Males) / 33:00 (Girls)
Equipment:
3-4 Units: For High quality
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Maintain
:30/:30 Facet Plank
