Hero WOD - "Loredo"

Honoring our heroes with fitness!

Team! 
It is a tradition in the CrossFit world to honor our heroes and heroines who gave their lives serving as first responders, police, firefighters, and in the military. 

Training for these brave professions is where CrossFit methodology was born. When a service member dies in the line of duty, a CrossFit Hero workout is created in their name. Hero WODs (“Workout of the Day”) are an opportunity to honor the sacrifices of these brave men and women and their families. 

Enjoy!
-Carla

U.S. Army Staff Sergeant Edwardo Loredo, age 34 of Houston, Texas, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Warm-Up

AMRAP 7 (As many rounds as possible in 7 minutes). Perform each movement in sequence for as many rounds as possible for 7 minutes.

• 7 up-downs

• 7 push-ups (easy option)

• 7 air squats

Movement Practice

This is a bodyweight workout that requires very little equipment.

This workout has a high volume of repetitions, so you want to choose options that you can do confidently under fatigue and over time.

Please review the movements in the workout and the options in the Movement Alternatives section and spend this time selecting what will work best for you in this workout.

For the push-ups, find a stable box, bench, or step to elevate your hands if you cannot do strict push-ups from a plank position on the floor. Avoid doing push-ups from your knees! Elevating your hands instead will keep your core engaged!

The walking lunges can be done in place (but it is certainly more fun to walk!) and optimally, the back knee should touch the ground for every rep! Keep the front knee in line with your ankle - and do not let the knee extend beyond your toes.

Practice 2-3 rounds of 5 repetitions each at low intensity to ensure you have selected the best options for the workout.

Workout

“Loredo”

6 Rounds For Time

• 24 Air Squats

• 24 Push-Ups

• 24 Walking Lunges

• 400 meter Run

Movement Alternatives

• Substitute the run with 10 burpees, 100 single-under jump rope, 400m row, or 800m stationary bike.

• If the high repetition volume does not work for you, reduce the repetitions per movement to 15.

Cool-Down

15-minute DEEP STRETCH yoga