CrossFit Introduces "Jack's Triangle" Hero WOD for July 14

CrossFit has unveiled its latest Workout of the Day (WOD) for July 14, 2026, a challenging Hero WOD titled "Jack's Triangle." This workout format is designed for total reps and is dedicated to Marine Cpl. Kevin “Jack” Dempsey, who died in Iraq in 2004 Source. The programming emphasizes a mix of strength, gymnastics, and monostructural endurance.

Workout Structure: "Jack's Triangle"

The workout is structured into three distinct parts, with no rest between segments, making it a continuous effort. It begins and ends with max-rep deadlifts, sandwiching a 19-minute AMRAP (As Many Rounds and Reps As Possible) of varied movements.

The "Jack's Triangle" WOD includes:

• Part 1: 2 minutes of max-reps deadlifts.
• Part 2: 19 minutes of:
  • 4 strict pull-ups
  • 11 box jumps
  • 13 hand-release push-ups
  • 23-calorie bike
• Part 3: 2 minutes of max-reps deadlifts.

For the Rx'd version, male athletes will use a 225-lb deadlift and a 30-inch box, while female athletes will use 155-lb and a 24-inch box Source.

Stimulus and Strategy Considerations

CrossFit’s programming notes highlight that "Jack's Triangle" is a "long, unique grind." The primary goal is to maintain consistent movement and proper mechanics throughout the workout. Coaches are advised to guide athletes in choosing a deadlift weight that allows for at least 20 repetitions in each 2-minute segment. For the 19-minute AMRAP, target completion times for individual movements are provided: pull-ups under 30 seconds, push-ups under 1:15, and box jumps under 1:15. The bike is expected to be the longest component, ideally not exceeding 2:30.

This guidance is critical for affiliates, as it informs how coaches should instruct members on scaling and pacing. The emphasis on "sound mechanics and range of motion" being "nonnegotiable" underscores CrossFit's commitment to safety and quality of movement over simply completing the workout as prescribed.

Scaling Options for All Levels

Recognizing the diverse fitness levels within the CrossFit community, three distinct scaling options are provided:

• Intermediate Option: Reduces the deadlift weight (185-lb for men, 135-lb for women), lowers the box jump height (24-inch for men, 20-inch for women), and decreases the bike calories to 15. This adjustment allows intermediate athletes to maintain intensity and correct form.
• Beginner Option: Significantly modifies movements and loads. Deadlifts are lighter (75-lb for men, 55-lb for women), pull-ups become foot-assisted, box jumps are reduced to 6 reps at lower heights (12-inch for men, 6-inch for women), hand-release push-ups are swapped for hand-elevated push-ups, and bike calories are set at 12. A 45-second rest period is also introduced between the central AMRAP and the final deadlift segment Source.

This comprehensive scaling demonstrates how affiliates can adapt complex WODs to be accessible and beneficial for their entire membership base, promoting inclusivity and long-term participation.

Tribute to Cpl. Kevin "Jack" Dempsey

"Jack's Triangle" is a Hero WOD, a special category of workouts honoring fallen military service members, law enforcement officers, and firefighters. Cpl. Kevin “Jack” Dempsey, 23, died on November 13, 2004, from injuries sustained by an improvised explosive device in Iraq. He was part of the 2nd Reconnaissance Battalion, 2nd Marine Expeditionary Force. His decision to join the Marine Corps was influenced by the events of September 11, 2001 Source.

These tribute WODs serve to build community and provide members with a deeper purpose behind their physical efforts. For affiliate owners, incorporating the story behind Hero WODs can foster a stronger sense of shared values and connection among members.

Operational Considerations for Affiliates

Affiliate owners should consider gym layout for the bike portion, as 23 calories (or 15/12) can take significant time. Ensuring enough bikes or establishing a rotation system will be key. Coaches should also focus on cueing proper deadlift mechanics and scaling options for pull-ups and push-ups to prevent injury and optimize athlete performance, reflecting the official stimulus and strategy guidance.

Providing a clear demonstration of each movement and emphasizing the benefits of scaling will empower members to approach this long and challenging workout safely and effectively.