Brian
3 rounds for time of:
5 rope climbs to 15 feet
25 back squats
♀ 125-lb barbell
♂ 185-lb barbell
Compare to 120515.
Post time to comments.
Stimulus and Strategy:
Today’s Hero workout honors Brian R. Bill, a U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) from Stamford, Connecticut, who died on Aug. 6, 2011, from wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan.
This workout pairs high-volume back squats with rope climbs. Aim to keep the bar moving and your climbs efficient throughout. Choose a back-squat weight you could complete unbroken in the first round, even if you elect to take one short break to avoid excessive fatigue later on. You should not need more than three sets in any round, and the barbell should feel moderate when fresh. Use an efficient leg lock on the rope climbs. Take a moment to breathe at the top, then control your descent. Minimize rest at the rack — get under the bar and right into your squats. Be careful not to come out too hot at the start. Approach Round 1 with the pacing mindset you want to have in Round 3.
Be sure to log your Brian score in the CrossFit mobile app!
Intermediate option:
3 rounds for time of:
3 rope climbs to 12 feet
20 back squats
♀ 95-lb barbell
♂ 135-lb barbell
Beginner option:
3 rounds for time of:
5 pull-to-stands
15 back squats
♀ 45-lb barbell
♂ 65-lb barbell
Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Back Squat
The Modified Rope Climb
CrossFit Hero and Tribute Workouts
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Comments on 260529
38 Comments
5 strict pull-ups (no rope)
20 back squats #95
11:19
Subbed 20x [pull-up + knees-to-elbows\ = 5 rope climbs, 125-lbs barbell
11:00
Did air squats instead of back squats
Beginner option: 7:29
3:47 Beginner
Inter
Time 7:20
5 x TRX rows body feet on box
15 back squats x 45 lbs
M33/205/6'
12:50 RX
Mainsite Mommy Version
34/F/24 weeks pregnant
@coach_vilma
3 rounds
6 Modified Rope Rows
20 Back Squats 95#
12:01
Rx
3 rounds:
7 strict pullups
20 x 50# dumbbell squats (100#)
45lbx50. 5
95lbx40. 5
145lbx30. 5
195lbx20. 5
245lbx10. 5
3 rounds for time
10 burpee + strict pull up
20 back squats 115 lbs
12:32
YMCA gym. No rope, did x5 strict pull-up/K2E for each climb.
21:54.
squats 10-10-5 each round. Not much drive this morning. Crappy sleep and no energy made it difficult to push any pace. Didn’t do this one justice.
RIP Brian R Bill.
14:01/3r
25 pull ups
25 back squats(125lb)
13:34
Way to go Luis, that’s moving!
rx 19'48 very slow pace but BS unbrocken
95# back squat / 8 pull-ups (no rope)
4:56 - could have gone a little heavier
Rx slow pace, I worked for quality today
Subbed rope for 10 pull ups
Treadmill so had to wait a Little to soeed to build for the sprint
20 strict pull ups with mixed grip
25 BS 135#
15:12
then 12 /10 /8/ 6 / 4 / 2
Floor Press 50#
Squats at 95#
Pull ups strict
9 pull to stands
20 BS 135#
Mechanics-consistency-intensity
:)
The beatdown continues...
😂