Turn2CrossFit – Endurance Club
Metcon (No Measure)
Week 1 Total Distance: 10 miles
Modified Weekly Total Distance: Run 5 miles
3mi Run for Time (Time)
RX + = Vested
Wednesday
Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 ski or row
Shoulder stretchs with band on rig
:30 sec handstand hold
Pigeon stretch on box
10 box step ups
Strict HSPU/Pushups (DBL Progression Week 5)
Choose a scale for the Strict HSPU that you used last week. Perform 3 sets of 6 reps. The goal is to stay on the wall for 6. If you need to kick down and reset that is okay, minimize your rest and kick up and finish your set. Rest 2 minutes between sets. Score= the reps you completed. Make sure to put in the comments what scale you used so that you can stay consistent.
If you cannot kick up to the wall unassisted or would like to build strength with your pushups, use the rep scheme 3×10 for the pushups.
“Patriot” (4 Rounds for reps)
Tabata (:20/:10 for 8 sets)
-Cal Ski
-Abmat Situps
-HS Hold
-DB Box Step Ups 20″ (50/35)
*Complete 8 Rounds of 1 movement and then rotate
Rx+= GHD situps
Score= total reps for each movement
*HS Hold score is 1 for a 20 second hold
4 x 4 x 48 Challenge
Turn2CrossFit – Endurance Club
Metcon (No Measure)
Week 1 Total Distance: 10 miles
Modified Weekly Total Distance: Run 5 miles
3mi Run for Time (Time)
RX + = Vested
Tuesday
Turn2CrossFit – CrossFit
Warm-up (No Measure)
12/9 cal bike
10m quad stretch
10m knee to chest
10m lateral lunge
5 power clean 45/35
Power Clean (DBL Progression Week 5)
Take one or two sets to work up to your Power Clean weight from the previous week. Once you get to that number, perform 3 sets of 5 reps at that number. Each set must be touch and go reps.
“Stars and Stripes” (6 Rounds for time)
Every 3 Minutes for 6 sets:
12/9 Cal Bike
10 Walking Lunges
10 KB Deadlifts 53s/35s
50m Farmer Carry
4 x 4 x 48 Challenge
Turn2CrossFit – Endurance Club
Metcon (No Measure)
Week 1 Total Distance: 10 miles
Modified Weekly Total Distance: Run 5 miles
3mi Run for Time (Time)
RX + = Vested
Monday
Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
worlds greatest stretch
10 air squats
10 arm circles (forward & backward)
3 wall walks
5 back squats 45/35
5 power snatches 45/35
5 push jerks 45/35
Back Squat w/2 second pause (DBL Progression Week 5)
Take one or two sets to work up to what you did last week. Once you get to that number, perform 3 sets of 5 reps at that number. Each squat has a 2 second pause at the bottom (as low as you can go, maintaining proper position.) Rest 2 minutes between sets.
“Red, White and Blue” (Time)
For Time:
800m Run
20 Power Snatches 115/80
20 Push Jerks
400m Run
Rx+= 135/95
4 x 4 x 48 Challenge
Turn2CrossFit – Endurance Club
Metcon (No Measure)
Week 1 Total Distance: 10 miles
Modified Weekly Total Distance: Run 5 miles
3mi Run for Time (Time)
RX + = Vested