Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run
10m lateral lunge
10m inch worm
10 banded pull aparts (across chest & overhead)
*2 ROUNDS OF*
10 jumping pull ups OR 10 KB swings 35/26
10 burpees
“Kubas” (AMRAP – Rounds and Reps)
25 Minute AMRAP:
400 meter Run
11 Strict Pull-Ups
70m Walking Lunges
11 Strict Pull-Ups
70 Push-Ups
11 Strict Pull-Ups
This workout is dedicated to Kpr. Krzysztof Kubacki who served as a scout-diver in a company of sappers, in the 6th command battalion Krakow, Poland. He was only 25 years old when he died tragically in a parachute jump at the Pobiednik Wielki airport on July 11, 2012.
Posthumously, Krzysztof Kubacki was appointed by the Minister of National Defense to the rank of corporal and awarded the gold medal for Merits for National Defense. He left his wife, daughter, and family deeply grieved.
The workout was designed by Coach Bartosz Gruca of Centrum Fitness Lea @centrumfitnesslea (Kraków, Poland). He knew Krzysztof since childhood; the two were in primary school together.
The rep scheme signifies:
– 25 minutes for Krzysztof’s age when he passed away
– 11 Pull-Ups for the day when he died
– 70 reps for the month of July.
Metcon (Time)
Team of 2!!!
For Time:
100-80-60-40-20
Cal Ski
Toes to Rings
*after each set, each partner will perform the following before moving to the next set of cal ski and T2R: 100m Sandbag Carry 150/100, 100m Farmer Carry 53s/35s
Time Cap: 35 minutes
Accessory Work
Metcon (AMRAP – Reps)
EMOMx10
30% of max muscle ups
(If you completed last week repeat the first 10 minutes exactly the same, then add 5 minutes with one less muscle up in those minutes. For example, if you did 2 every minute for 10 last week, add 5 more minutes with 1. Hope that makes sense!)
OR
1-3 transitions
(Add one from last week)