Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
Pigeon stretch
Iron cross stretch
PVC pass throughs
*THEN 2 rounds of*
2 wall walks
10 kipping swings
5 jump squats
5 PVC overhead squats
5 PVC hang squat snatch
5 PVC power cleans
Empty barbell 2nd round
Bulgarian Split Squat
4 Sets: 5R/5L
Rest 2 minutes between sets
https://www.youtube.com/watch?v=JLEyaXRMv8o
*Start out with bodyweight only to complete with proper form, then add weight each set as needed. Use DBs and hold them at your side if you are using weight.
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here