Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

Pigeon stretch each side

5 sumo squats

T-Spine rotation w/PVC stretch (each side)

*THEN 2 ROUNDS OF*

2:00 jump rope (1:00 2nd rd)

10 air squats

5 snatch high pulls 45/35

5 snatches 45/35

5 hang cleans 45/35

5 front squats 45/35

5 shoulder to overhead 45/35
Add weight 2nd round

https://youtu.be/cqQ3bmK33Rg

https://youtu.be/gRdvSmVHGWU

Snatch

Take 15 minutes to build to a heavy snatch. Make a note when you log this number to include the details of the lift and stay consistent with it. (ex. Power or Squat) Chose the variation you will be working on for the next cycle and stay consistent with it.

“MIA Bar Complex” (Time)

For Time:

3 Hang Cleans 145/95

3 Front Squats

3 Shoulder to Overhead

2 Hang Cleans 165/105

2 Front Squats

2 Shoulder to Overhead

1 Hang Clean 185/115

1 Front Squat

1 Shoulder to Overhead

*cleans may be power or squat, shoulder to overhead may be push press or jerk
Rx+= 165/115, 185/125, 205/135

Scaled= 95/65, 115/75, 135/95

Metcon (Time)

Accessory Work:

Row 2000m

*250m Slow

*250m Moderate

*250m Fast

Score= time

Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

250m row

Couch stretch

10m elbow/reach stretch

250m row

10 jump squats

10 :03 second tempo push-ups (3 sec up, 3 sec down)

250m row

10 kang squats 45/35
https://youtu.be/p2cQp1aAWjc

Back Squat

Start at 65% of 1RM Back Squat and build each each set 5-4-3-2-1

Record your set of 1

“I Have a Dream” (Time)

10 Rounds:

5 Deadlifts 185/135

5 Bar Facing Burpees
Rx+= 225/155

Metcon (Weight)

Accessory Work:

3 Sets-

10m Banded Monster Walk forward

10m Banded Monster Walk backward

10 Banded Air Squats

*band around thighs
Score= band color in comments

SERC

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

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Break it Down (Time)

Partner WOD

For time

10-20-30-40-50

Toe to Rings

*300m run after each set

10-20-30-40-50

GHDs

*300m run after each set

Sunday Lifting

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

3 mins Bike

Lacross ball smash traps and scaps

Worlds greatest stretch

3 rounds:

10 shoulder press with bar

10 air squats

10 arm circles

Then Burgener warm up as a group.

Weightlifting

Tall Snatch 5×5. Stay light. Looking for fast turnover.

https://www.youtube.com/watch?v=kD44SCjoVew

5 sets of 3 power snatches at high hang position + 2 snatches at above knee hang position.

Saturday Partner WOD

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Buy-in 300m Run

Followed by 3 rounds of:

:45 Pigeon stretch, each side

10 Air Squats

10m Inch Worm

10 Push Press 45/35, add weight for the 2nd and 3rd round

40 Singles

Buy-out 40m Walking Lunges

Metcon (AMRAP – Rounds and Reps)

Partner WOD – Teams of 2

I GO, U GO

AMRAP – 30 minutes:

10 Thrusters 75/55

20 KB Swings 53/36

30 Double-unders

RX+ 95/65
-One partner working at a time.

-Must complete full round before switching.

Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run

Achilles stretch on rig

PVC pass throughs & shoulder stretches

5 yogi push-ups

200m run

Pigeon stretch

10 push-ups

5 shoulder presses 45/35

Shoulder Press

Take 12 minutes to build to a heavy strict press. We will use this as a baseline as we build strength in this lift for the new cycle.

Metcon (AMRAP – Rounds and Reps)

Team of 2 WOD!

20 Minute AMRAP:

50 Power Snatches 96/65

50 Chest to Bar Pullups

200m Run with Sandbag (Run together, one athlete carries sandbag)

*One athlete works at a time, except on the run.
Rx+=135/95

100m=1 rep

SPC Vanessa Guillen (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

400 meter Run

22 Burpees to Plate

9 Lunges (each leg)

30 Ground-to-Overheads with Plate (45/25 lb)

99 Air Squats

Metcon (Weight)

Accessory Work:

Build to:

3 Minute Plank

2 Minute Bar Hang

1 Minute L-Sit
Score weight for plank hold

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

-400m row @ 22-24 s/m

Achilles stretch on rig

10 banded lat pull downs. Purple/black

-300m row @ 25-28 s/m

Pigeon stretch

10 leg swings on rig. Side to side & front to back

-200m row @ 29-32 s/m

10m toe grab

10m knee to chest stretch
https://youtu.be/Rsw9rNCvnZo

2k Row (Time)

Max Effort 2k Row

800m Run (Time)

Max Effort 800m Run

Metcon (Weight)

Accessory Work:

3 Sets-

10 Pendlay Rows

10/side Bottom Up KB Arnold Press

10 DB Kick Backs

*Score weight for KB Press