Turn2CrossFit – CrossFit
Warmup (No Measure)
8 minute clock…
400m run
Banded shoulder stretches
then in remaining time..
5 power cleans 45/35
5 thrusters
10 kip swings
10 pushups
10 cal ski
Bench Press
In 20 minutes, build to 1 rep max bench press and find 1 rep max weighted pullup.
You may choose to strategize this any way you want. For example, find your 1 rep max bench first or 1 rep max weighted pullup first. You may also decide to go back and forth between each movement and build as you go.
Weighted Pull-ups
Scale using either bodyweight for pullups or try to use the least resistant band to find your 1 rep max pullup.
“Sam” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
6 Power Cleans 135/95
22 Situps
10 Pullups
16 Wallballs 20/14
“Sam” is a Memorial workout created in the memory of Sam Oliver Frank who died unexpectedly from Sudden Infant Death Syndrome (SIDS) on Oct. 16, 1987. Sam was just shy of four months old.
The “Sam” workout was created by his brother, Ben Swan of CrossFit Viable @crossfitviable (Sioux Falls, SD, USA). In an email with WODwell, Ben told us:
“We have been doing this WOD every year at our gym CrossFit Viable. It means a great deal to me and my family. He made a huge impact on so many given his short time here. Our main goal is to raise awareness for SIDS Organizations and pay respect to all those parents who have had to bury a child.”
According to Ben, there is no significance to the 12 minutes, but the rep scheme reflects the month and day of Sam’s birth and untimely death, and the movements are some of Sam’s mom’s (Pam) favorite.
Partner Workout (Calories)
Team of 2- Split work evenly
15 Minute AMRAP:
100 Wallballs 20/14
80 Pullups
60m Overhead Walking Lunge with a plate 45/25
40 Ring Dips
20 Power Cleans 135/95
Max Cal Ski
Score= Calories on the Ski
Rx+= 185/135