General Warm Up (5–12)
50 Jumping Jacks
50 Seal Jacks
Then 2 rounds:
5 Kip Swings
5 Air Squats
5 Push Up + Twist
Specific Warm Up (12–24)
Pull Up Prep
2 Kip Swings
2 Pull Ups
2 Kip Swings
Barbell Prep
2 Front Squats
2 Thrusters
2 Muscle Snatch
2 Power Snatch
2 rounds
Then:
3 Pull Ups
3 Thrusters
3 Snatches
3 rounds building load
21 Pull-Ups
21 Thrusters (95/65 lb)
15 Snatches (95/65 lb)
15 Pull-Ups
15 Thrusters (95/65 lb)
10 Snatches (95/65 lb)
9 Pull-Ups
9 Thrusters (95/65 lb)
5 Snatches (95/65 lb)
Dedicated to Ronald Bucca, FDNY, Fire Marshall, who was killed on September 11, 2001. Bucca had served in the United States Army as a Green Beret during the Vietnam War. Later, he would serve the Defense Intelligence Agency as an analyst. Becoming a reservist in 1986, he joined the FDNY. He was subsequently injured on the job, which cost him his qualifications as a paratrooper and ended his eligibility with the Army Special Forces, causing him to leave the service.
After responding to the September 11, 2001 attacks, Bucca ascended to the impact zone at the Sky Lobby on the 78th floor of the South Tower of the World Trade Center, along with Battalion Chief Orio Palmer. The two men, both experienced marathon runners, are believed to have made it to the highest floor of any first responders in either tower before the building collapsed.
Goal: 8–14 minutes
Cap: 16 minutes
Intermediate
Banded Pull Ups
65/45 Barbell
Baseline
Jumping Pull Ups
35/20 Barbell
(48–60)
3 x 15 Bent Over Row each arm
+
3 x :20 Iso Lunge Hold each leg
“Bucca”
Today is classic CrossFit. Simple combinations, high output, and constant movement. The pull-ups challenge grip, the thrusters challenge breathing and legs, and the snatches demand hip extension and barbell cycling skill.
Athletes should scale to loads they can cycle smoothly. The biggest mistake today is selecting a load that forces excessive rest on the barbell.
Movement quality matters. Smooth transitions and efficient barbell cycling will determine success more than raw strength.