The 9 /11 WOD is as follows:
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
The timer stops when you finish the 2001 meter row. Your score is the amount of time it takes you to complete the whole workout.
Like Murph, this CrossFit WOD is traditionally performed once a year. Every September 11th gyms and boxes all over the nation complete this workout to honor those we lost in the September 11th attacks.
CrossFit Bel Air gets credit for posting the original rendition of the workout.
How to Follow The 9/11 Tribute WOD
As a workout, the 911 Tribute WOD should loosely follow the same strategy you would use for the “Filthy 50.” It’s going to be a long, slow bout, so buckle up and prepare to grind.
Here are some tips for executing on the movements in this workout:
- Box jumps: Be sure to fully extend at the top of each rep. If you need to modify, select a height that is safe for you or just do step ups.
- Thrusters: Use your legs to thrust the bar overhead! Breath rhythmically during this WOD. The thruster can be brutal, but if you keep your breath you can string them together better.
- Chest-to-Bar Pull-Ups: If you can, perform butterfly chest to bar here to string them together quicker. Be sure to push away from the bar at the top if you can’t to set up the next rep.
- Power Cleans: The barbell weight is relatively heavy here, so be sure to set your feet. Pull the bar in one straight line from the floor, and drop under it with your elbows out to catch. Drop at the top of each rep to save energy.
- Handstand Push-Ups: Break these up however you need to if your HSPUs aren’t strong. Kip from the bottom. Set your hands up in a tripod position to create good shoulder stability.
- Kettlebell Swings: Go for full height here and not Russian style. It’s only 11 reps.
- Toes-to-Bars: Focus on lat engagement with these. Think of closing and opening a door with your lats as you swing back and forth on the bar. Your legs can’t do all the work!
- Deadlifts: These are light enough to go touch and go with. String them together and get them done.
- Push Jerks: On your last deadlift, hang clean the bar and rack it. Perform the push jerk out of a rack if you can. If possible, do them unbroken.
Use our training guides to learn more about each movement so you can do them with flawless form!
Here are some additional tips for getting a good score:
- Treat the run like a “cash in”: You should be breathing decently heavy on this portion, but don’t overdo the run. Going all out here will jeopardize the first few movements and may put you in a hole you can’t get out of.
- Use multiple bars if possible: Not every gym will have 4 barbells per athlete. But since the weights vary on the thrusters, deadlifts, jerks and power cleans, see if you can set up additional bars. If not, be ready to switch fast or ask a friend to do it.
- Practice the transitions in the middle: For the best score possible, practice during your warmup how you’ll transition between movements. Is there a way you can steal a second back going from box jumps to thrusters? Handstand pushups to swings? See what you can come up with.
- Remember what you’re doing it for: This isn’t just a normal workout; try to remember those who lost their lives for an additional push.
A good time to aim for is between 20 minutes and 30 minutes your first time through. You can also do this as a partner WOD if you want.
Why This is an Effective Workout
As far as CrossFit WODs go, the 911 Tribute WOD is what you’d call a fast-paced chipper. The two long duration cardio exercises at the front help get your heart rate up and improve your fitness, then it’s a sprint through the middle that tests strength, muscle endurance and stamina.
Keep in mind you have 99 repetitions between exercise number one and number nine. So even though you want to get a good score, pace yourself!
Done properly, the 911 CrossFit WOD will improve nearly every area of fitness. There’s calisthenics, plyometrics, pure strength and cardio work all wrapped in one in this workout.
Give it your all, remember that sad day in 2001 and get a great score. Then test it again next year!
For more WOD guides and tips for setting a new PR, check out the rest of our blog.