Turn2CrossFit – CrossFit
Announcement:
We will be starting our new strength and skill cycle next week. This week will include some different strength movements and accessory work that we haven’t practiced recently. Have fun!
Warm-up (No Measure)
400m run or row
10m lateral lunges
10 cherry pickers
10 air squats
10 hallow PVC lat pull downs
10 alt. Toe touch V-ups
10m walking lunges
10 empty barbell good mornings
10 empty barbell thrusters
https://youtu.be/-ver-j_BvkM
3 Sets:
Bulgarian Split Squats
8/side- you may start with bodyweight and then add weight as form allows. Setup is key for this, make sure you watch the video and execute the movement properly.
Romanian DeadLift (RDL)
10 Romanian Deadlifts
-Rest 1:30 between sets
Be sure to keep tension in the hamstrings throughout this entire lift. Drive your hips back as far as possible, while keeping your back flat. This will be very important for athletes with very flexible hamstrings. Make sure to keep the bar from touching the ground to ensure that your hamstrings and glutes stay active.
“Sunny Side Up” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
5, 10, 15, 20…
Toes to Bar
Thrusters 95/65
Rx+=115/85
Score= Rounds plus reps