Tuesday, June 18th Wod‼️

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

10 min clock

100m Plate OH Run 25/15

25 Double Unders

8 Thrusters

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

10 Burpees

2 x 100m Shuttle Runs*

10 Toes 2 Bar

*This is a 200m run, however, run it as a shuttle run (50m down & 50m back….twice)

**Count the run as 4 reps.

Bench Press (1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%)

Perform each set E3MOM.

Monday, June 17th Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

#NeveRmISsaMonDAy

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Warm-up

10 min time cap

Sprint Row

100m-200m-300m-200m-100m

Perform a :45s Elbow Plank between each round of row

EMOM x 10

Odd min – 12 Alt DB Snatch (HAP)

Even min – :45s Hollow Rocks

Metcon (5 Rounds for time)

5 Rounds of

4 min to complete

40m Walking Lunge (no weight)

30 Single DB Front Rack Squats 50/35

10 Single Arm DB Push Press 50/35 (R Side)

10 Single Arm DB Push Press 50/35 (L Side)

Rest with any additional time remaining.

Keep track and score each round separately.

No Endurance Club Father’s Day

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

NO CLASS- Endurance Club- NO CLASS
I’ve received a few texts/messages and it appears everyone is getting stuck trying to make dad’s happy for Father’s Day!

We will resume next week: 6/23

On 6/23 We will be measuring our fastest:

100m

200m

300m

400m

800m

1 mile

This will be something we work on improving by August!

If you are looking for a workout tomorrow, you can do crossfit dad stuff like: taking out the trash, beer curls, (JOKING GUYS!)… You can:

10 sets:

Run 200m out and Sprint 200m back

rest 30 seconds

We do not want 10 split times- we want ONE total time, with a running clock

*Get an app on your phone like MapMyRun, Strava, etc. and run 0.25 miles, sprint back where you started.

Goal: Giving a sprint on the way back is where we want the effort-go hard, with an emphasis in CATCHING your breath and slowing your heart heart during the rest! Top 2 priorities- yes RESTING is the focus!

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Recovery

June 14, 2019

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Choose a workout and give it everything you got!

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Warm-up

Run/Row/Ski 800m or Bike 4 mins

About 20 minutes of guided stretching

2 Mins PVC Pass Thrus & Stretching

With a band on the rig:

45 Seconds Each Position

-Lats

-Delts

-Triceps

-Pecs

Then Lower the band, step into it & pull it into your hip crease. Bend forward like a straight leg deadlift & stretch hamstrings (with your back to the rig)

Then Lower the band & Grab a plate to stretch ankle/calves

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

2 Ring Muscle-Ups

4 Overhead Squats (135#/95#)

12 Burpees over bar
Coaches & Athletes will determine appropriate substitutions for MU’s on a case by case basis.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 Calories Air Assault Bike

5 Thrusters (135#/95#)

10 Burpees Over Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

50 Double-Unders

6 Chest to Bar Pull-ups

10 GHD Sit-Ups
Sub Supinated Ring Rows for C2B, or even feet elevated on box for added difficulty.

Sub 20 Ab Mat Sit-ups for GHD Sit-ups

Freaky Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Competition Training

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Pausing Snatch Pulls (5×2)

5 Sets of 2

Pause (2) seconds at knee level.

*set 1 – 80%

set 2 – 85%

set 3, 4, 5 – 90%

Power Snatch Complex (7×2)

On the 1:30 x 7 Sets:

1 Snatch Pull

1 Low Hang Power Snatch

*set 1 – 65%

set 2 – 70%

set 3-7 – Build to a heavy

Metcon (5 Rounds for time)

“Rush Hour”

On the 4:00 x 5 Rounds:

12/9 Calorie Assault Bike

9 Barbell-Facing Burpees

6 Power Snatches (135/95)

Metcon (Time)

Row Conditioning

2 Rounds, Not for Score:

300m Slower (2K + 18s)

300m Moderate (2K + 10s)

300m Fast (2K + 2s)

Thursday, June 13

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Run/Row/Bike/Ski 400m

PVC Pass Thrus & Shoulder Stretches

Get set up for workout

Metcon (AMRAP – Rounds)

AMRAP 40 Minutes

300m Run

Max Reps Handstand Push-Ups

100m Dummbell Farmer Carry Run (50#/35#)

10m Handstand Walk

Max Calorie Row 1 Minute
-Substitute 20m Bear Crawl for 10m Handstand Walk

-Sub Ring Dips for Handstand Push-ups