Turn2CrossFit – CrossFit
Announcement:
Monday: Back Squats- we will be mixing up high rep and low rep days, with high rep days focusing on speed and low rep days focusing on strength.
Tuesday: Handstand Skillwork- this will include accessory work to complement and refine the skills of wall walks, HS walks, strict and kipping HSPU.
Wednesday: Snatch/ Clean and Jerk- we will be working on touch and go reps and focusing on cycling a barbell the most efficient way possible. This will be strength and skill.
Thursday: Front Squats- we will be mixing up high rep and low rep days, with high rep days focusing on speed out of the bottom and low rep days focusing on strength.
Friday: Weighted Pull-ups/ Bench Press/ Pendlay Rows- we do not want to lose our upper body pulling and pushing strength. This will help us to continue to get strong with our pull-ups and pushing movements. We will also have hero and partner workouts.
Warm-up (No Measure)
On a 12:00 clock:
400m run
10m elbow/reach stretch
AMRAP of:
10 air squats
5 ring rows
5 push ups
100m run
Back Squat
5×10 Back Squat at 50-60% of 1 RM. This will feel light. Make your reps explosive from the bottom position to the standing position. These should be fast, but controlled reps. All 5 sets performed at the same weight.
-Rest 2 minutes between sets.
“Blizzard” (AMRAP – Rounds and Reps)
13 Minute AMRAP:
100m Run
13 Pullups
13 Push Press 95/65
Rx+=135/95