Usually by the end of the week I’m wiped out from CrossFit. On Fridays, I like an active recovery workout that tends to go long.
Enter CrossFit Hero Workout Jenny.
Named for U.S. Army Capt. Jennifer M. Moreno who died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device.
Jenny consists of: 20 min AMRAP (as many rounds as possible) of:
20 Overhead Squats 45 lbs
20 Back Squats 45 lbs
400 m run
What I love about this CrossFit Hero WOD (workout of the day) is that it’s light weight and cardio-dominant. You’re at peak heart rate most of the time. This one was fun and definitely one I’ll do again!
I told you all I did Manion on Sunday, a CrossFit Hero WOD consisting of back squats and 400 m runs. I liked it and didn’t think it was all that bad.
Until Monday. When it was hard to walk.
And then Tuesday. When it was even harder to walk.
And Wednesday. When I could walk but standing up was rough.
It’s Thursday. And I FINALLY feel back to normal. I can walk. I feel good. When I rolled out, my hamstrings were still a bit sore but nothing major.
I don’t think about these CrossFit Hero Workouts until they are said and done, which is probably a mistake on my part.
Doing the numbers, in one round, I moved 2,755 lbs. In all 7 rounds combined, I squatted 19, 285 lbs. Not the most intelligent thing to do. But CrossFit Hero Wods are meant to be hard, and I’d dare say, meant to destroy you.
Tips for Surviving CrossFit Hero Workouts
Just cause CrossFit Hero Wods are hard doesn’t mean you shouldn’t ever do them. They are meant to honor the fallen who have given their lives so we can still workout and do all the things we love doing in this world. Here’s some quick survival tips for CrossFit Hero Wods:
Plan ahead. Do these when you have rest days coming up or not a lot planned for the next few days.
Crunch the numbers ahead of time. Sometimes this can be detrimental mentally if you look at the sheer volume of reps and pounds moved. However, you’ll want to plan your other workouts around the Heros so you’re not lifting heavy the day before.
Increase expectations. I didn’t think much about this CrossFit Hero Workout. I just knew it would be long. That was my mistake. Plan for these workouts to take you out. Just like Bruck, it’s the unexpected that can kill you in the end.
Recover properly. Hydrate. Refuel with protein and electrolytes. Plan active recovery workouts in the following days. Keep moving but not too much.
CrossFit Hero Workouts are some of my very favorite. But each are tough in their own way. Some are tougher than others, but if you plan accordingly, these will become some of the best workouts, the funnest, and some of your favorite workouts in CrossFit.