Crossfit HERO Workout
“JT”
21-15-9 repetitions of:
Handstand Push-Ups
Ring Dips
Push-Ups
Introduction:
The JT Hero Workout of the Day (WOD) is named in honor of Navy Petty Officer 1st Class Jeff Taylor, a dedicated CrossFit enthusiast who tragically lost his life during Operation Red Wings in Afghanistan in 2005. This workout is a testament to his strength, resilience, and commitment, serving as a powerful tribute to his sacrifice. Designed to challenge both physical and mental endurance, JT is a straightforward yet demanding routine that emphasizes upper body strength and endurance.
The Workout
The JT Hero WOD consists of three exercises performed in descending rep schemes:
21-15-9 repetitions of:
- Handstand Push-Ups
- Ring Dips
- Push-Ups
Equipment
To complete the JT workout, you’ll need the following equipment:
- A sturdy wall or a set of parallettes for handstand push-ups
- Gymnastic rings for ring dips
- Chalk (optional, for better grip)
- Crossfit Shoes
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Movements:
The DT workout comprises three fundamental barbell movements. Here’s a brief overview of each:
The JT workout includes three primary movements:
- Handstand Push-Ups
- Ring Dips
- Push-Ups
Preparation
Before diving into the JT workout, it’s crucial to properly warm up to prepare your muscles and joints for the demanding upper body exercises. Here’s a suggested warm-up routine:
General Warm-Up (5-10 minutes):
- Cardio: Start with 5 minutes of light cardio such as jogging, rowing, or cycling to increase your heart rate and get your blood flowing.
- Dynamic Stretches: Perform dynamic stretches focusing on the shoulders, arms, and chest. Examples include arm circles, shoulder rolls, and chest openers.
Specific Warm-Up (10-15 minutes):
- Shoulder Activation: Use a resistance band for shoulder activation exercises like band pull-aparts, banded shoulder presses, and banded external rotations.
- Handstand Push-Up Prep: Practice kicking up into a handstand against the wall and perform a few partial range-of-motion handstand push-ups to get comfortable with the movement.
- Ring Dip Prep: Perform a few sets of low ring dips or use a band for assistance to warm up the triceps and chest.
- Push-Up Prep: Do a few sets of standard push-ups focusing on form and control.
Score to aim for:
The time to complete the JT workout can vary widely depending on your fitness level. Here are some target times to aim for based on different skill levels:
Elite Athletes: 6-8 minutes
- Elite athletes have exceptional upper body strength and can perform handstand push-ups, ring dips, and push-ups with minimal rest between sets. They should aim to complete the workout in under 8 minutes.
Intermediate Athletes: 10-15 minutes
- Intermediate athletes possess good upper body strength and endurance but may need to break the sets into smaller chunks with short rest periods. They should aim to complete the workout in under 15 minutes.
Beginner Athletes: 15-25 minutes
- Beginner athletes are still building their upper body strength and may need to scale the movements or take longer rest periods between sets. They should aim to complete the workout in under 25 minutes.
Conclusion:
The JT Hero Workout is a powerful tribute to Navy Petty Officer 1st Class Jeff Taylor, pushing athletes to test their limits and honor his legacy through their efforts. By focusing on upper body strength and endurance, JT offers a challenging yet rewarding experience for CrossFit enthusiasts at all levels. Remember to warm up properly, scale the movements as needed, and set a realistic time goal based on your fitness level. Whether you’re a beginner or an elite athlete, the JT workout is a testament to resilience, dedication, and the enduring spirit of the CrossFit community.
