Lockdown

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

300m row

20 banded pull-aparts (10 across chest & 10 overhead)

10 air squats

300m row

10 kipping swings

5 deadlifts 45/35

5 hang power cleans

5 front squats

5 push press

5 back squats

Strict Pull-Ups (10 x 3-5)

Minimze rest as much as possible

**15 min time cap**

Lockdown (AMRAP – Rounds and Reps)

20 min AMRAP of:

5 deadlifts 115/80

5 hang power clean 115/80

5 front squats 115/80

5 push press 115/80

5 back squats 115/80

Death March

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

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Death March (Time)

20 Burpees, 300m Run

19 Burpees, 200m Run

18 Burpees, 300m Run

17 Burpees, 200m Run

…

All the way down to 1 Burpee.

(Burpee #210)

RX + = Vested

Frosty Partner WOD

Turn 2 CrossFit Workout of the Day

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Frosty Partner WOD (Time)

For Time (with a Partner)

100 Double-Unders

75 calorie Row

50 Burpees

100 Double-Unders

75 calorie Row

50 Air Squats (each)

100 Double-Unders

75 calorie Row

50 Burpees

100 Double-Unders

75 calorie Row

50 Walking Lunges (each)
Only one athlete works at a time. Split the work as necessary. Once you complete each movement, you may move to your board and build the next part of the snowman – you cannot move from one exercise to the next until ALL reps have been completed for that movement and you draw that portion of the snowman.

Base Snowball = 100 Double Unders ⁣

Body Snowball = 75 Cal Row ⁣

Head Snowball = 50 Burpees ⁣

Hat = 100 Double Unders ⁣

Eyes = 75 Cal Row ⁣

Nose = 50 Air Squats (each)⁣

Mouth = 100 Double Unders ⁣

Pipe = 75 Cal Row ⁣

Arms = 50 Burpees ⁣

Buttons = 100 Double Unders ⁣

Scarf = 75 Cal Row ⁣

Eyebrows = 50 Walking Lunge steps (each) ⁣

Scaling

No standard scaling this week – adjust as needed for family and friends that may do the workout with you and have some fun! ⁣

12 Days of Christmas

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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12 Days of Christmas (comp train) (Time)

1 thruster 135/95

2 hang power cleans 135/95

3 deadlifts 135/95

4 burpees

5 toes 2 bar

6 box jumps

7 hand release pushups

8 reverse lunges

9 KB swings 53/35

10 abmat situps

11 wall balls 20/14

12 cal bike

Snowflake

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

15/12 cal bike

couch stretch (each side)

pigeon stretch (each side)

iron cross stretch (each side)

10/8 cal bike

5 sumo squats

10m burpee broad jump

8 ring rows

Front Squat (5×10 @ 60-70%)

every 3 mins

Snowflake (Time)

5 rounds for time of:

-10 toes 2 bar

-10 burpees box jumps 24/20

-10/7 cal bike

Diane

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Warm-up (No Measure)

250m row

10 cherry pickers

10 PVC good mornings

PVC pass throughs & stretch

250m row

10 empty barbell good mornings

10 deadlifts 45/35

5 wall walks

250m row

3-5 deadlifts (add weight)

1:00 handstand hold

Deadlift (10×2 @65-75%)

10 min EMOM

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Blizzard

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

10m inch worm

PVC pass throughs

200m run

20m bear crawl

10 hang cleans 45/35

100m run

5 hang cleans (add weight)

Strict Pull-Ups (50-100)

Accumulate 50-100 reps in as few sets as possible

**Log biggest unbroken set**

15 min time cap

Blizzard (3 Rounds for reps)

5 min AMRAP of:

-7 hang cleans 95/65

-100m run

Rest 2 min

5 min AMRAP of:

-5 hang cleans 115/75

-100m run

Rest 2 min

5 min AMRAP of:

-max hang cleans 115/75

*every drop= 5 burpees over the bar
RX+= 135/95, 155/105