Turn2CrossFit – CrossFit
Warm-up
400m row or ski
banded pull aparts (across chest & OH)
10 open/close arms
10m knuckle draggers
9-6-3
cal row or ski
burpees
empty barbell deadlift or pushpress
“S.T.R.I.P.E.S.” (Time)
4 Rounds for Time:
30/20 Calorie Row
25 Ring Push-Ups
20 Deadlifts (185/135 lb)
15 Burpees to Plate (45 lb)
Time Cap: 25 minutes
In the early years of our Military affiliation, we at TCB Crossfit wanted a WOD that every Soldier can do to test their fitness against themselves, their friends, or as an intro to our classes. Since we are a military affiliate, we had the privilege of having people that already worked out every day so the movements and weights were set to a very broad fitness level without fear of being too heavy or too complicated. If they accomplished this WOD in the time cap and to standard, we had a coach judge their performance, I would make them a t-shirt that said: “I Earned my S.T.R.I.P.E.S.” for bragging rights and as a way to market our TCB Crossfit classes. Many Soldiers tried but we only had 7 people earn their shirt. S.T.R.I.P.E.S. is a reference to military rank and promotion and the acronym stands for Strength. Toughness. Resilience. Intensity. Power. Endurance. Scars, which are all of the things it takes to complete this WOD.
Partner Workout! (AMRAP – Reps)
25 Minute AMRAP:
10 Rounds (I go, you go)
30 Double Unders
10 Push Press 95/65
then..
40 Synchro Bar Facing Burpees
then..
10 Rounds (I go, you go)
12/9 Cal Ski
10 Hang Power Snatches 95/65
then..
Max Burpee Ring Muscle Ups (Burpee Pull-ups for scaled)
Score=total burpee ring muscle ups or pullups
note how far you got in the rounds if you didn’t make it to the burpee ring muscle ups