Announcements
Christmas Holiday Schedule
Monday 12/24: 5a & 9:30a ONLY
Tuesday Christmas Day Actual Closed
Wednesday 12/26: 5a, 9:30a & Noon
Turn2CrossFit – CrossFit
Warm-up
Fish Game on Rower
Then:
Lacrosse Ball Smash Lats, Shoulders, Traps
10m Inch Worms
20m Bear Crawl
10m Spiderman Stretch w/reach
20m Burpee Broad Jumps
10m Samson Stretch
Wendler Warm-Up (No Measure)
Today’s Lift in the following scheme:
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
then move on to today’s sets
Wendler Week 2 Deadlift (3 @ 70%, 3 @ 80%, 3+ @ 90%)
Calculate Deadlift @ 90% of your TRAINING 1rep max.
Metcon (Time)
For Time:
15-10-5-10-15
Deadlifts @ 40% 1RM
50-30-10-30-50
Double-Unders
Ab-Mat Sit-Ups
Do the first set of deadlifts, then the first set of double-unders, then the first set of sit-ups. Then go back to Deadlifts… etc.
Your Rep Scheme should look like this:
15-50-50-10-30-30-5-10-10-10-30-30-15-50-50