Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 min row, bike, ski, or run 300m
PVC pass throughs
10m inch worm
10m elbow/reach
Havana (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.
Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans
Men: 135 lb.
Women: 95 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans
Men: 75 lb.
Women: 55 lb.
To learn more about Havana click here
Abbate (Time)
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Metcon (Time)
Team of 2- (One person works at a time)
For Time:
150 Cal Row
*switching every 15 cals
100 Alternating DB Lunges (50s/35s)
*switching every 10 reps (L/R=2)
50 Burpee Box Jumps 24/20″
*switching every 5 reps
120 Cal Row
*switching every 12 cals
80 Alternating DB Lunges (50s/35s)
*switching every 8 reps
40 Burpee Box Jumps 24/20″
*switching every 4 reps
90 Cal Row
*switching every 9 cals
60 Alternating DB Lunges (50s/35s)
*switching every 6 reps
30 Burpee Box Jumps 24/20″
*switching every 3 reps
35 minute time cap
1 second penalty for every missed rep
DBs are held at your side for the lunges like a farmer’s carry