PBA Win ver2.png
  • ABOUT

    • Annual Report
  • SIGN UP

    • Become A Member
  • DONATE

  • VOLUNTEER

  • Resources

  • Events

  • Forums

  • MERCH

  • More

    Use tab to navigate through the menu items.
    To see this working, head to your live site.
    • Categories
    • All Posts
    • My Posts
    Michael Truax
    Dec 21, 2020
      ·  Edited: Dec 22, 2020

    Hero WOD "Abbate"

    in Strength club

    The classic CrossFit Hero workout "Abbate", dedicated to Sergeant Matthew Abbate is an awesome test of cardiovascular respiratory endurance, stamina, speed, and strength. It looks like this...


    For time:

    Run 1 mile

    21 Clean and jerks

    Run 800 meters

    21 Clean and jerks

    Run 1 mile


    To perform this workout as prescribed men should use 155 lbs and women should use 105 lbs. If you are unfamiliar with the clean and jerk, first consider trying to find a CrossFit or Weightlifting coach, second consider scaling the weight down to a load where the reps can be performed with near perfect technique. This will decrease the likelihood of injury and increase intensity. Additionally, if your mile time is greater than 10 minutes, scale the mile run to 1200 meters and the 800 meter run to 600 meters. This should keep the overall time at around 30 minutes.


    Anytime I have the chance to perform a Hero workout I make sure to dig a little deeper, push a little harder, and endure a little more than I do in my daily workouts. We have been given the opportunity to be here and create the best possible version of our communities and ourselves. Use that fact to fuel your training and you get to honor the sacrifice of those who are no longer with us and strengthen your mind and body at the same time.


    Please post your time, scales, and experience with this challenging Hero workout in the comments below!


    I performed this workout as prescribed on Friday December 18th 2020. My time was 27:13. It was a personal record of 30 seconds.


    0 comments
    0 comments
    PBA Win ver2.png
    • Instagram
    • Facebook
    • LinkedIn
    DONATE

    contact us

    Patrol Base Abbate

    info@pbabbate.org

    © 2022 by Patrol Base Abbate.

    Terms and Conditions

    DMCA Infringement Submission

    Radio check

    Click here to read our 2021 annual report