News WeRFit Workout: CrossFit Hero 'Gallant'

WeRFit Workout: CrossFit Hero ‘Gallant’

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Gallant was named after US Navy Petty Officer Second Class Taylor Gallant of Winchester, Kentucky. First appearing on CrossFit’s main site as the workout of the day (WOD) June 13th of 2013.

The workout honors Gallant, who died died in January of 2012 while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He was assigned to the Explosive Ordnance Disposal Mobile Unit 12, and left behind his son, Ethan.

Workout

For time:

  • Run one mile with a medicine ball
  • 60 burpee pull-ups
  • 800 meter run with a medicine ball
  • 30 burpee pull-ups
  • 400 meter run with a medicine ball
  • 15 more burpee pull-ups.

Standards

  • 20-lb medicine ball for men
  • 14-lb medicine ball for women

Scaling

  • Run w/Med Ball – You can carry the med ball in any way you feel comfortable, but many prefer to hoist it over the shoulder and alternate sides. If you need to scale, sacrifice speed before weight, and weight before distance. Doing this with the full weight but walking will give you much greater benefit than running, but without the weight.
  • Burpee Pull-Ups – The burpee pull-up gives you an automatic leg up, as it leads into a more natural jumping pull-up. If you need additional help, wrap a resistance band around the pull-up bar, stick your knees through it, and use the extra help to aid your pull.

Share your time or score below to see how you did against the community!

Gallant - U.S. Navy Petty Officer Second Class Taylor Gallant
Ben Garveshttps://woddity.com/
Founder and CEO of WODDITY. We build tools and resources for affiliates, athletes, and fans of CrossFit.

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