Turn2CrossFit – CrossFit
Warm-up (No Measure)
3 Rounds of:
-30 Jumping jacks
-Squat stretches (each side)
-30 Mt. climbers
-5 Burpee/broad jump/air squat
Accessory Work
Double Tabata of alternating:
:20 sec on/:10 off
-Abmat sit-ups
-Plank hold
*if you are doing Webby, skip if you like because of time frame & sit-ups
Claudia (Time)
For Time
25 Power Cleans (95/65 lb)
20 Thrusters (95/65 lb)
15 Bar Over Burpees
800 meter Run
25 Power Cleans (95/65 lb)
20 Thrusters (95/65 lb)
15 Bar Over Burpees
400 meter Run
25 Power Cleans (95/65 lb)
20 Thrusters (95/65 lb)
15 Bar Over Burpees
200 meter Run
Time Cap: 20 minutes
*Add 1 sec penalty for every rep NOT completed. (add 30 seconds for every run not completed)
This memorial was designed by Head Coach and Owner Steve Pinkerton @steve_pinkerton of CrossFit Vitality (Concord, NC, USA) where Claudia was a member.
The movements included are those that Cladia had worked so hard on improving…most of all, the running. She had a love/hate relationship with thrusters and was getting to the point where she loved them a little more than she hated them.
Chesty Pistols (Time)
For Time
100 Alternating Pistols
Every minute on the minute starting at 0:00, perform:
10 Push-Ups
Webby (Time)
For Time & Vested
Cash-In: 2,013 meter Run
Then, 3 Rounds of:
26 Burpees
26 Sit-Ups
26 Air Squats
26 Push-Ups
26 Lunges
Cash-Out: 2,013 meter Run
Compete 1mi run and a 400m Run if completing at home.
To make-up the 13m difference- complete 2 burpees at end of run.