Turn2CrossFit – CrossFit
Warm Up #10 (No Measure)
5 Sumo Deadlift High Pull (plate)
10 Hip to Halo (plate)
15 OH Tricep Extension (plate)
20 Bear hug Squats (plate)
KB Strength Complexes (Single Arm) (Weight)
3 Hang Power Snatch + 4 OHS + 5 OH Reverse Lunges
3 Hang Power Cleans + 4 Thrusters + 5 OH Reverse Lunges
3 Suitcase Split Squats + 4 Rack Split Squats + 5 OH Split Squats
Complete ea complex of 3/4/5 with both arms, before moving to the next complex.
20 minute clock: log your heaviest weight used for ALL three complexes
*Meant to be completed unbroken- but this is also play-time with a new movement- so you are welcome to try a single complex at a heavier weight- but you can’t score it if it wasn’t all 3 complexes unbroken.
Hang Tight (Time)
100 KB Swings (1.5 pood/1pood)
*Run every break in reps. Runs vary by reps completed:
Every time you grab the KB-
10 reps+ = 100m Run
20 reps+ = 200m Run
30 reps+ = 300m Run
40 reps+ = 400m Run
Etc.. 900m Run is Max
If you can’t do 10+ reps, then you went too heavy so do 10 burpees and grab a lighter KB.
RX+ = 2pood/1.5pood