Turn2CrossFit – CrossFit
Warm-up
2 minute bike or 400m run
2 rounds:
10m quad stretch
10m knuckle drags
10m broad jump
3 rounds:
10 pushups
10 knee tucks/ toes to bar
5 deadlifts orclean and jerks with empty bar
5 box jumps
*add weight each round
“Wirtz” (AMRAP – Rounds and Reps)
20 Minute AMRAP:
7 Burpee Box Jump Overs (24/20 in)
7 Clean-and-Jerks (135/95 lb)
7 Toes-to-Bars
7 American Kettlebell Swings (70/53 lb)
7 Plyo Push-Ups (45/35 lb plate)
*
For the plyo push-up,start with your hands on the ground and do an explosive push-up such that your hands leave the ground and end up on top of the plate (that’s one rep). Drop your hands from the plate to the ground and repeat.
This workout requires the use of only one plate for the plyo push-ups (both hands go from the ground onto the same plate).
Dedicated to Scott A. Wirtz, 42, of St. Louis, Missouri, who died January 16, 2019, in Manbij, Syria, as a result of wounds sustained from a suicide improvised explosive device. He was assigned to the Defense Intelligence Agency as an operations support specialist.
Wirtz grew up in St. Louis County, attending All Souls School in Overland and graduation from De Smet Jesuit High School in Creve Coeur.
Wirtz is survived by his father, David F. Wirtz, and stepmother, Fran Wirtz; and his mother, Saundra Wirtz, and stepfather, Jack R. Wilson, all of Lake Saint Louis.
This memorial workout was created by coach Patricio Cordero of CrossFit Trenches @crossfit_trenches (Lake Saint Louis, MO).
Partner Workout (AMRAP – Rounds and Reps)
“I go, you go”
20 Minute AMRAP:
9 Cal Bike
7 Toes to Bars
5 Deadlifts 275/205
*Complete a full round and then switch with partner.