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Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Wendler Warm-Up (No Measure)

Today’s Lift in the following scheme:

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

then move on to today’s sets

Wendler Week 1 Deadlift (5 @ 65%, 5 @ 75%, 5+ @ 85%)

Calculate your percentages based on Deadlift 90% of 1rm

Metcon (Time)

4 Rounds

10 Dumbbell Burpee Step-Ups

10 Heavy Russian KB Swings

15 Wall Balls

10 Heavy Russian KB Swings

December 12, 2018

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Jump Rope Warm-Up (No Measure)

7 Minute Time Cap

100 Singles

50 Left Leg

50 Right Leg

100 alternating leg

50 Double-Unders

100 Singles

5-7 Minutes Athlete Specific Daily Stretching (No Measure)

Target two problem areas until they aren’t a problem for you anymore. Then target two new areas.
Target your shoulders & lower back today

Wendler Warm-Up (No Measure)

Today’s Lift in the following scheme:

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

then move on to today’s sets

Wendler Week 1 Bench Press (5 @ 65%, 5 @ 75%, 5+ @ 85%)

Calculate Bench Press off 90% of 1 rep “Training Max”

Metcon (Time)

21-15-9

Handstand Push-Ups

Clean & Jerk (135#/95#)

cool down

Banded Arm Lat & Back Stretches

December 11

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

800m Row

Ab Mat Pizza Game

2 Min Couch Stretch

1 Min = 5 Burpee Penalty

1 Min = 10 Air Squat Penalty

1 Min = 10 Tuck Jump Penalty

Wendler Warm-Up (No Measure)

Today’s Lift in the following scheme:

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

then move on to today’s sets
Today is Back Squat

Wendler Week 1 Back Squat (5 @ 65%, 5 @ 75%, 5+ @ 85%)

Calculate % at 90% of your Training Max

Metcon (Weight)

AMRAP 18 Minutes

12 Air Squats

*1 Hang Squat Snatch*

12 Box Jump Overs

10 Air Assault Calories
*If you miss your lift/attempt, perform a 10 Burpee Penalty. Don’t be unsafe!!

Also, Increase Hang Squat Snatch Weight every round. The increases do not need to be uniform. (You can start with large increases and finish with tiny increases.)

CrossFit Dec 10th

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

400m Run

10m Inch Worm w/Cobra Stretch

10m Knee Grab & Hip Stretch

3 Wall Climbs

10 Handstand Cherry Pickers

https://www.youtube.com/watch?v=ZTsbM0mHScE

Wendler Warm-Up (No Measure)

Today’s Lift in the following scheme:

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

then move on to today’s sets
Today we Shoulder Press

Wendler Week 1 Shoulder Press (5 @ 65%, 5 @ 75%, 5+ @ [email protected])

Shoulder Press
Don’t foget to increase your weights by 5 lbs.

Metcon (AMRAP – Rounds and Reps)

Amrap 20 Mins

400m Run

20 Pull-ups

20m Handstand Walk

20 Dumbbell Hang Power Cleans
Substitute 20 handstand cherry pickers. L+R=1

cool down

Double Lacrosse Ball forearm smash for a few minutes

Saturday, Dec 8th

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Yoga at 8am
CrossFit at 9am

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Warm-up

I’ve got a crazy idea for a warm-up, but it’s going to require a bunch of people. I hope to see many of you tomorrow!!

Skills

ALL of the exercises (that I’m aware of) that you can perform on a GHD. Fully explained and practiced by you!!

Metcon (AMRAP – Reps)

“Caliente”

Details TBA tomorrow at 9am. Everyone is capable

Hero WoD Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Pick a Hero and let’s #get2work!!

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Jump Rope Warm-Up (No Measure)

7 Minute Time Cap

100 Singles

50 Left Leg

50 Right Leg

100 alternating leg

50 Double-Unders

100 Singles

Ned (Time)

7 Rounds for time:

11 bodyweight Back Squats

1000m Row
In honor of Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, died Nov. 1, 2007
To learn more about Ned click here

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here