Tuesday, July 10, 2018

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Warm-up

300m Run

10m Walking Lunge w/thoracic rotation

https://www.youtube.com/watch?v=8dYmydSCk80

20 Med Ball Pass Underhand (R)

20 Med Ball Pass Underhand (L)

20 Med Ball Pass Chest Pass

20 Med Ball Pass Overhead

20 Med Ball Pass Hollow Rock

1 minute barbell calf smash (each side)

Metcon

No really, FASTER!!!

AMRAP 15 Minutes:

100m Sprint

15 SDHP 95#/65#

100m Sprint

15 Front Squats 95#/65#

100m Sprint

15 Snatch 95#/65#

100m Sprint

15 Overhead Squats 95#/65#

EMOM x 12

Alternate between:

Max Box Jumps

Max Toes to Bar

cool down

Banded Arm Stretch

(explore your shoulder)

https://www.youtube.com/watch?v=eveYJP1indI

Jackie Test Day

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Warm-up

Warm-up

3 rounds

10m Shuttle Run x6

20m Walking Lunge

20m Bear Crawl

1 Round of Cindy*

(On rounds 2 and 3 grab a partner and race them through the round of Cindy)

Push Press (5×3)

Careful not to treat this as “find my 3 rep max”. Ideally you want to find a heavy weight for your first set, and make small adjustments from there.

100m Row (Time)

100m Row
3 attempts to get your best time.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
girls use a 35# bar

cool down

2-3 minutes AAB

1 min each side Couch Stretch

2-4 mins of “play” (work on Handstand Walk or Muscle-Ups or progressions)

cool down

Friday, July 6th Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Warm-up

2 Rounds

:45s of Single Unders

Squat Hold + 10 Thoracic Rotations

10 Kip Swings

:30s Kneeling Thoracic-Spine stretch w/ hands on a box

10 Goblet Squats w/ light KB

Front Squat (5-5-5-5-5)

Build up to approx. 80% of 1RM and start your first set there. Look to rest 3-5 minutes between each set.

Accessory Work

If you have any additional time after your Front Squats you can perform:

3 RNFT

40 AbMat Sit Ups (Weighted if wanted)

10-20m Handstand Walks (sub w/ :30-:45s Handstand Holds)

cool down

Foam roll quads 2 min each leg

Foam roll thoracic spine for 1 min

2-3 min AAB or Rower

Thursday, July 5th Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Warm-up

Run 300m

2 Rounds

4 Walk Outs w/ 2 Push Ups

5 Sumo Squats

10 Russian KB Swings

10 PVC pass through

10 Around the world (5 ea way)

Don’t cheat the stretch today. Do it right💪‼️

Metcon (Time)

4 RFT

Run 400m

10 Push Ups

15 Wall Balls 20/14

20 KB Swings 53/35

RX+ – Handstand Push Up, 70/53 KB Swings

20 Min time Cap…….Drop Dead‼️‼️‼️‼️

*1 second penalty for every rep NOT completed.

Recovery

ROMWOD

4th of July Wod! One Class Only at 9:30

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Warm-up

Metcon (Time)

7 Rounds (and then some) for time:

4 Deadlifts (Heavy)

20 Synchronized Med Ball Cleans (20#/14#)

18 Synchronized Toes To Bar

–AND–

*Cumulative 242 Box Jumps
Each Partner will perform 1 of the 4 Deadlifts each round (4 total each round). The weight should be about 90% of the lowest 1RM Deadlift.

Each Team of 4 will have two pairs.

Each Pair will do 20 synchronized Med Ball Cleans (40 total each round). Each Pair will also do 18 Toes to Bar (36 Total each round).

Before the team can call “Time” the team must complete a Total of 242 Box Jumps.