Saturday Morning

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Great job to everyone who put their stamp on 19.1 yesterday. Some very impressive efforts!!! If you still need to do it, don’t wait. Trust me, you’ll be happy its done and behind you.

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Warm-up

15 Minutes of Knockout/Lightening

*5 Evil Wheels + 100m Run if you get knocked out.

Skills

Hang with Active Shoulders for 60 Seconds total

3 Superman Hollow Pause while hanging

2 Kipping Pull-ups with 1 second pause with chin over bar

3x 1 Pull-up + 1 Kip Swing

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 20 Minutes

Run 300m

10 Pull-ups

10 Push-ups

15 Ground to Overhead (115#/85#)

One partner runs while the other partner works. Then switch.
Rx+ is

Chest to Bar Pull-ups

Handstand Push-ups

Ground to Overhead 135#/95#)

Competition Training

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Competition Training

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Metcon (Weight)

Split Jerk

On the 2:00 x 6 Sets:

2 Split Jerks

*After each set, complete 40 Double-Unders

Percentages:

Set #1 – 75% of current 1RM Split Jerk

Set #2 – 78%

Sets #3-6 – Build to a heavy double for the day.

Metcon (Time)

“Barista”

Teams of 4:

150/100 Calorie Assault Bike

70 Power CJ (135/95), 70 Toes to Bar

50 Power CJ (155/105), 50 CTB Pull-Ups

30 Power CJ (185/125), 30 Bar Muscle-Ups

150/100 Calorie Assault Bike

February 22, Friday Night Lights

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

25 x Banded Pull-aparts in front w/bent arms

25 x Banded Pull-aparts overhead w/straight arms

Row 5 Calories

5 Jumping Squats

Row 10 Calories

10 Jumping Squats

Row 15 Calories

15 Jumping Squats

Butterfly stretch, back on ground feet on wall

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Thursday, Feb 21

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Friday Night Lights will start at 4pm. Arrive when you can. The Open workout will be the WOD on Friday, but we hope to see as many of you as possible on Friday evening.

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Warm-up

800m Row

Alternating EMOM for 14 Minutes

Odd: 50 Singles + 5 Box Jumps

Even: 5 Push-Ups + 3 Superman to Hollow

then

3 Rounds of

5 Pull-ups

10 Squats

Metcon (Time)

For time:

1000m Row

5 Rounds of Cindy

25 Box Jumps

20 Burpees

15 Box Jumps

10 Burpees

20 Calories Air Assault Bike

Wednesday, Feb 20, Open Prep

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

3 Rounds

Toy Soldier 20m

Bear Crawl 20m

Walking Lunge 20m

Burpee Broad Jump 20m

*10 Minute Time Cap

Skills

Medicine Ball Clean instruction:

Med Ball Deadlift x 10

Med Ball Deadlift Shrug & drop x 5-7

Med Ball Front Squat x 5-7

Med Ball Hang Squat Clean x 5-7

Put it together. Medicine Ball Clean from the ground 5-7 reps.

Yes, your workout MUST be squat cleans.

*Time Cap 10 Minutes

Metcon (5 Rounds for reps)

Chief Style

5 Rounds:

Each round is a 3 Minute AMRAP followed by a 1 minute rest.

The AMRAP is:

15 Medicine Ball Cleans

40m Shuttle Sprint

15 Wall Balls

40m Shuttle Sprint
Stand ALL THE WAY UP on your medicine ball cleans, BEFORE pulling under AND BEFORE dropping it for the next rep.

**10m = 1 point (rep)

***Start each 3 minute section at the beginning of the AMRAP. Do not roll over.

cool down

Grab a friend and make them do 1 Minute Couch Stretch each leg AND 1 minute pigeon on a box each leg.

Competition Primer

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Competition Training

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Metcon (Time)

Competition Primer

On the Minute x 20 (4 Rounds):

Minute 1 – 5 Pausing Overhead Squats (115/80)

Minute 2 – 15/12 Calorie Row

Minute 3 – 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)

Minute 4 – Handstand Walk Practice

Minute 5 – 12/9 Calorie Ski Erg or Assault Bike

Tuesday Competition Training

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Competition Training

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Power Clean Complex

3-Position Pausing Power Clean

Build to a Heavy Complex:

1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

Metcon (Time)

Double Jump

5 Rounds:

30 Double Unders

5 Power Cleans (155/105)

7 Bar Facing Burpees

Rest 1 Minute Between rounds

Metcon (Calories)

Recovery Bike

16 Minute Recovery Effort

On the 4:00, 8:00, and 12:00: 20 GHD Sit-ups + 20 Hip Extensions