Turn2CrossFit – CrossFit
Warm-up (No Measure)
On an 8 minute clock:
500m row or 400m run
5 burpee pull-ups
10 kip swings
100m run
5 bench press with empty bar
5 jumping pull-ups/strict pull-ups
100m run
5 bench press (add weight)
5 pull-ups
100m run
5 bench press (add weight)
5 pull-ups/chest to bar pull-ups
3 Sets:
Weighted Pull-ups
4 Weighted Pullups. Build up to heaviest set of 4. Use bodyweight or negatives to scale if you are not able to perform at least 5 strict pullups.
Negative Pullups- https://youtu.be/EkpJkHpJXmM
Bench Press
5 Bench Press. Build to heaviest set of 5. Try to go heavier than last week. Rest 2 minutes between sets.
Coffland (Time)
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here
Metcon (AMRAP – Rounds and Reps)
Team of 2!
22 Minute AMRAP:
“I go, you go”
10 Cal Row
5 Push Jerks 115/85
2 Bar Muscle Ups
AT 11 minute mark perform 60 GHD/Abmat situps
*One athlete works at a time, first athlete finishes entire round before switching.
Rx+= 155/105, Ring Muscle Ups
Scale for Bar Muscle Ups with 5 Chest to Bar Pull-ups or 2 Jumping Bar Muscle Ups.