Crossfit HERO Workout
BADGER
3 Rounds for Time of:
30 Squat Cleans (95 lbs / 65 lbs)
30 Pull-Ups
800-meter Run
Introduction:
The “Badger” Hero Workout stands as a solemn tribute to Navy Chief Petty Officer Mark Carter, also known as “Badger,” who lost his life in Iraq in 2007. This workout, like many others in the Hero WOD series, embodies the spirit of sacrifice and perseverance that Carter exemplified. By engaging in this challenging workout, athletes not only push their physical limits but also honor the memory of a brave service member.
The Workout
The “Badger” Hero Workout consists of the following:
- 3 Rounds for Time:
- 30 Squat Cleans (95 lbs / 65 lbs)
- 30 Pull-Ups
- 800-meter Run
Equipment
To complete the Badger workout, you will need:
- Barbell with appropriate weights (95 lbs for men, 65 lbs for women)
- Pull-up bar
- Running area or treadmill
- Chalk (optional for grip assistance)
- Grips
- Crossfit Shoes
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Movements:
Here are the movements involved in the Badger workout:
- Squat Cleans: A full-body movement that combines a squat and a clean, requiring both strength and technique.
- Pull-Ups: A classic upper body exercise that tests your grip strength, back, and arm muscles.
- 800-meter Run: A test of endurance and cardiovascular fitness, providing a brief respite between the more intensive movements.
Preparation
Proper preparation is crucial for a workout as demanding as Badger. Here’s how you can warm up:
General Warm-Up (5-10 minutes):
- Jog or Row: Start with 5-10 minutes of light jogging or rowing to get your blood flowing and muscles warmed up.
Dynamic Stretching (5-10 minutes):
- Leg Swings: Perform 10 leg swings per leg, both front to back and side to side.
- Arm Circles: Do 20 arm circles in each direction to loosen up your shoulders.
- Hip Circles: Rotate your hips in circles, 10 times in each direction.
Specific Warm-Up (10-15 minutes):
- Air Squats: 2 sets of 10-15 reps to prepare your legs for the squat cleans.
- PVC Pipe or Empty Barbell Cleans: Practice the clean movement with a PVC pipe or empty barbell, focusing on form. Do 2 sets of 10 reps.
- Pull-Up Progressions: If you are not yet comfortable with full pull-ups, perform jumping pull-ups or band-assisted pull-ups to warm up your upper body. Do 2 sets of 5-10 reps.
Mobility Work (5 minutes):
- Hip Flexor Stretch: Hold for 30 seconds on each side to increase hip mobility for squat cleans.
- Shoulder Dislocates: Use a resistance band or PVC pipe to stretch your shoulders, performing 10-15 slow dislocates.
Score to aim for:
Completing the Badger workout can vary significantly depending on your fitness level. Here are some benchmark times to aim for based on your experience:
Elite Athletes: 20-25 minutes
- Elite CrossFitters or those with extensive training experience can aim to complete the workout in 20 to 25 minutes. This requires maintaining a high intensity throughout and minimizing rest periods.
Intermediate Athletes: 30-35 minutes
- If you have a solid CrossFit background and have been training consistently, targeting a finish time between 30 and 35 minutes is realistic. Focus on pacing yourself and maintaining good form, especially during the squat cleans and pull-ups.
Beginner Athletes: 40-45 minutes
- For those new to CrossFit or still building up their endurance and strength, aiming to complete the workout in 40 to 45 minutes is a great goal. It’s important to listen to your body, take breaks as needed, and scale the workout if necessary to avoid injury.
Conclusion:
The Badger Hero Workout is more than just a test of physical fitness; it’s a tribute to a hero who made the ultimate sacrifice. Whether you’re an elite athlete or just starting your CrossFit journey, tackling this workout with determination and respect can be a deeply rewarding experience. As you push through each squat clean, pull-up, and run, remember the spirit of Chief Petty Officer Mark Carter and honor his legacy with your effort and perseverance.
