Turn2CrossFit – CrossFit
Warm-up (No Measure)
3:00 ski, bike, row, or 400m run
10m quad stretch
10m inch worm
5 cherry pickers
Iron cross stretch
Thread the needle stretch
*1 ROUND OF TABADA*
Altnernate between
Ring rows
Push ups
3 Sets:
Pendlay Row
5 Pendlay Rows. Add weight every set. Build to heaviest while maintaining good form.
Bench Press
5 Bench Press. Add weight every set. Go heavier than last week. Rest 2 minutes.
“Jeffrey Palazzo” (AMRAP – Rounds and Reps)
EMOM for as long as possible.
Death by Deadlifts (60% of 1 RM)
Following the “Death By…” format, start clock and do one deadlift within the first minute, two repetitions within the second minute, three deadlifts within the third minute and so on. Add one repetition every minute until you cannot complete the required number of repetitions within that given minute.
This Firefighter Hero WOD is dedicated to Jeffrey Palazzo, FDNY, Rescue 5, who was killed on September 11, 2001.
Jeffrey Palazzo loved the outdoors. Hunting. Skiing. Scuba diving. Fishing. The 33-year-old New Dorp resident, who came to Staten Island from Brooklyn, also liked to fix things around the house, a real-life version of Tim Allen’s character from the show “Home Improvement.” But firefighting was in his blood.
Mr. Palazzo was first assigned to Ladder Co. 109 in Brooklyn, and spent about five years there. He then joined Staten Island’s elite Rescue 5 squad in Concord, where he had been stationed for the last 18 months. He was one of 11 members of Rescue Co. 5 who were lost in the terrorist attack on the World Trade Center.
“He was tremendously sincere,” said Firefighter John Drury of Rescue 5. “He was not only passionate about his work as a rescue firefighter, but was always quick to tell you a caring story about his own family.”
Firefighter Chris Dowd said Mr. Palazzo just completed scuba training. “He excelled in that and he would have been a great asset to the house,” Mr. Dowd said. “Actually, he already was a great asset to the house and would have moved up in his career.”
Mr. Palazzo enlisted in the Coast Guard in 1988, and was a member of the Reserves. He graduated from Kingsborough Community College, Brooklyn. Mr. Palazzo was a member of the Knights of Columbus.
Metcon (AMRAP – Rounds and Reps)
Team of 2 Workout
20 Minute AMRAP:
60 Cal Ski
60 Deadlifts 225/155
60 GHD Situps
60 Bar Facing Burpees
*Split up work between you and your partner. One athlete works at a time.