Turn2CrossFit – CrossFit
Warm-up
3:00 min bike, ski, or row
achilles stretch
10m knee to chest stretch
*2 rounds of*
-10 alt lunges
-5 deadlifts 45/35
-5 hang power cleans
-5 power cleans
1:30 min bike, ski, or row (moderate – fast pace)
5 Sets:
Power Clean+ Hang Power Clean+ Power Clean+ 2 Hang Power Cleans
Hold onto the bar for the entire complex.
Build in weight each set.
Rest 2 minutes between sets.
“Points in the Paint” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
50m Walking Lunge
100m Run
15 Power Cleans 135/95
20 V-Ups
Rx+=155/105
V-Up Standard
Each rep is credited when:
– Both hands touch the feet at the same time.
– The feet are together.
– The toes are above the top of the athlete’s head.
• The torso and legs must both be off the ground whenthe touch occurs.
• After the feet leave the ground, they must remain
above the height of the knees.