Turn2CrossFit – CrossFit
Warm-up (No Measure)
200m run
Iron cross stretch
Thread the needle stretch
100m run
10 plate halos 25/15
10 kipping swings
50m run
5 burpee pull-ups
https://youtu.be/3Zy05g7T1vk
Pullup/Dip Complex
10 Minute EMOM:
5 Strict Pullups
5 Strict Dips
*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.
“Vecna” (Time)
5 Rounds For Time:
10 Single Arm Devil Presses 50/35
12 Pullups
Rx+= Use 2 DBs for Devil Press, 6 Bar Muscle Ups
Accessory Work
Metcon (Weight)
3 rounds
10 skull crushers
https://youtu.be/1BDGIcMTSXc
10 dumbbell lateral raises
https://youtu.be/xyK8UiC-BUw
10/side plate halos
https://youtu.be/3Zy05g7T1vk