Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
Achilles stretch
Shoulder stretch w/band on rig
*3 rounds of*
20 flat footed singles
6 reverse lunges (r/l=2)
6 Dball over the shoulder 90/60
5 push-ups
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
Metcon (3 Rounds for reps)
Team of 3:
7 Minute AMRAP:
50 Bench Press 135/95
50 Bench Press 155/105
Max Bench Press 185/135
-Rest 3 Minutes
7 Minute AMRAP:
50 Front Squats 135/95
50 Front Squats 155/105
Max Front Squats 185/135
-Rest 3 Minutes
7 Minute AMRAP:
50 Deadlifts 185/135
50 Deadlifts 225/155
Max Deadlifts 275/185
*One athlete works at a time. Score is max reps for each lift.
This is meant to be done with one barbell. During the 3 minute rest you will be able to change weights and setup the bar from the ground for the front squat and deadlift.