Turn2CrossFit – CrossFit
Warm-up
300m run, row, ski, or 900m bike
:30 sec couch stretch
pigeon stretch
10 big & small arm circles (forward & backward)
10 open/close arms
*3 rounds of :20 sec on (no rest)*
Mt climbers
ring rows
air squats
burpees
3 Sets:
Bench Press
5 Bench Press. All sets at 70% of last heavy 5 rep. We will max out next week.
Strict Pull-Ups
Max Strict Supinated Pullups (Chin Ups)
Record highest set. These can be done with a band, but use a challenging band that will allow you to hit no more than 10 strict pullups.
“Joseph Leavey” (Time)
For Time:
8 Overhead Squats 135/95
20 Double Unders
6 Overhead Squats
40 Double Unders
4 Overhead Squats
60 Double Unders
2 Overhead Squats
80 Double Unders
This Firefighter Hero WOD from 555 Fitness is dedicated to Joseph Leavey, FDNY, Ladder 15, who was killed on September 11, 2001, in the terrorist attacks on New York City.
Team of 2! (Time)
For Time:
10 Rounds (5 each)
15/12 Cal Bike
15 Toes to Rings
into…
75 Power Cleans 135/95
*Both athletes will work on the bike and toes to rings simultaneously. Both partners must finish their work before switching, partner 1 on the bike and partner 2 on the toes to rings. Complete 10 rounds as a team (5 full rounds each athlete) then move on to the power cleans.
Rx+= 155/105