Workout of the Day (WOD)

General Warm Up 

2 Rounds 

14 Cossack Squats 

20 Deadbugs 

Row 150m HARD 

Mobility/Activation 2:00 T-Spine Smash w/ double LAX ball or foam roller 

Strength 

Every 2:00 For 14:00 (2) 3-second Pause Front Squat 

Conditioning

• For Time
• 50 Wall Ball Shots (20/14 lb)
• 40/30 calorie Ski
• 30 Dumbbell Snatches (50/35 lb)
• 20 Box Jump Overs (24/20 in)
• 15 Bar Muscle-Ups

This memorial workout is dedicated to CrossFit Games Athlete Jacob Morris who passed away on December 13, 2019, just weeks after having heart surgery.

In late 2017, Morris and his family discovered he had a bicuspid aortic valve and an enlarged heart. After having a stress test done and an MRI, Morris’s family and doctors determined he would be able to safely continue training.

In an Instagram post Morris wrote, “After all the tests my doctor and parents agreed that I could continue CrossFit but I had to be very aware of my body and if I ever got symptoms I would have to let them know immediately. I also needed to see my cardiologist every 6 months to redo my echo to make sure my heart was still ok for me to keep training.”

Morris did keep training, taking second in the Boys 16 – 17 division in the Open, qualifying for the CrossFit Games. But just one month before Morris was to leave for Madison, his doctor requested another MRI to make sure that his heart would be able to withstand competing at the Games. All tests showed it would be safe for him to compete, on the condition that he lower his training volume once he returned.

Jacob and his family went to Madison, where he placed 7th in his division. But just six weeks later, Morris woke up one night not being able to breathe. After another follow-up with his doctor, they discovered that Jacob would need surgery.

After a postponement due to a cold, Morris underwent what’s called a Ross procedure to have his valve replaced. “We liked this option best because I won’t have to be on blood thinners and there is a chance my next surgery may not have to be open heart. All the others guaranteed another OHS. I’ve been able to do some exercise but nothing like I was before. That has been hard but I get very tired very quickly so I’m glad I have cut back some,” he wrote.

Jacob was excited to get back to CrossFit, sharing just two days before he passed away from complications after the surgery, that he missed CrossFit and was looking forward to his comeback. But that comeback never came.

Cassidy Lance-McWherter, who owns CrossFit Waterside in Orlando, FL where Jacob trained, has started a GoFundMe for the family. In a letter addressed to Jacob, she wrote, “When we finally achieved your Goal – The CrossFit Games, I think you and I had the most fun ever that week. You showed nothing but grit and determination. You had the greatest spirit of any competitor on the floor. You worked your tail off and then stayed on the floor and cheered for the final competitor to finish. That day you made me the most proud. I still remember crying because of the person you had become on that competition floor. I wish I could have hugged you longer that day.”

Accessory Work 

In teams of 4, 24 Rounds (6 each) 150/125m Row

Lite Class

Class Warm-up then

Class WOD + Accessory Work

Mobility/Activation 

Internal Shoulder Rotation Stretch, :90/side 

General Warm Up 

2:00 PVC OH Squat Hold then 

Empty Bar, 5 Reps of each 

Muscle Snatch 

Behind the Neck Snatch Grip Press 

Overhead Squat 

Snatch Balance 

Position 1 Squat Snatch 

Repeat with 3 reps of each at 75/55lbs or less 

Strength 

Every 2 Minutes For 12 Minutes 

6 Touch and Go Squat Snatch 

Conditioning 

AMRAP 12 Minutes 

30/22 Calorie Row or Ski 

20 Wallballs 20/14lbs 

Accessory Work

4 Rounds 

400m Run at your 1 mile PR Pace 

200m Walk as your rest 

Lite

5:00 of movement on Bike, Ski, Row or Run then

4, 400m ME Sprint On Assault Runner, Rest :90 then

4 Rounds of 

25 Cal Row or Ski

20 Wall Ball

General Warm Up 

2 Rounds 

20 S-Arm Russian KB Swings 

20 Lunge Steps (unweighted) 

Mobility/Activation 

Pigeon Pose :90/side 

Strength 

Deadlift 

1x6@67.5% 

1x5@77.5% 

1x4@87.5% 

1x1@97.5% 

Touch and Go KB Snatch Skill 

1x10 S-Arm KB Swings (5/arm) 

1x10 S-Arm KB Swings w/ bent arm 

1x10 S-Arm Swing, tip KB up 

1x10 KB Snatch 

Conditioning 

AMRAP 14 Minutes 

12 KB Snatch 53/35lbs 

50' Goblet Lunge 53/35lbs 

12 Power Cleans 135/95lbs 

50' Goblet Lunge 53/35lbs 

Accessory Work 

PICK ONE (based upon perceived weakness) 

3x10 Double KB Single Leg Deadlift (5/side)

4x15 V-Up Complex

2x20 Banded Chin-ups Choose a band that will allow you to stay unbroken.

Lite Class

Class Warm-up then

75 Sit-up Buy In

5 rounds of 

12 DB Snatch each arm

50' Goblet Lunge 

12 Power Cleans 

50' Goblet Lunge 

12 Deadlifts

75 Sit-up Cash Out

General Warm Up 

3 Rounds 

8 Burpees 

10 Empty Bar OH Squats 

:20 Hanging Knee Raise Hold 

Mobility/Activation Double LAX Ball or Foam Roller T-Spine Smash, 2:00 

Strength 

AMRAP 1 Minute Max Rep Power Snatch @60% Rest 3:00 

AMRAP :90 Max Rep Power Snatch @70% Rest 3:00 

AMRAP 2 Minutes Max Rep Power Snatch @80% Beat your score from Week 2 

Conditioning 

For Time 

25 OH Squats 95/65lbs 

Row 300m 

Rest 2:00 

Row 300m 

20 OH Squats 125/85lbs 

Rest 2:00 

15 OH Squats 155/105lbs 

Row 300m 

Rest 2:00 

Row 300m 

10 OH Squats 175/115lbs 

Lite Class

Intervals!!!