Friday, August 24

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
12 Minute Running Clock

Snatch (1 rep max)

You should have about 15-20 Minutes to attempt.

Metcon (3 Rounds for reps)

Three, three minute rounds with a minute rest in between:

10 Pull-ups

10 Wall Balls

Max Double Unders
Your score is your total number of reps completed. So if you get 5 double unders your score is 25.

*Rx+ is with a vest.

Thursday, August 22

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Row 800m

10 Superman to Hollow

10 PVC Pass Thru

Quad Smash Empty Barbell

10 Behind the Neck Presses (Jerk Grip)

10 Overhead Lunges (in place)

Tabata Double Unders (8 Rounds for reps)

8 rounds

20 Seconds of Double-Unders

10 seconds Rest

Push Jerk (5-3-1-1-1-1-1)

Can Be Split Jerk

Tabata Pushups (8 Rounds for reps)

8 Rounds

20 Seconds Max Pushups

10 Seconds Res

Nobody Finishes Alone

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Today will be easy for some, in which case you had better boogie. Today might be very difficult for others. If you finish early, be sure to consider what its like to be lapped by faster Turn 2 Teammates. Have you ever been the last one to finish a workout? I have. I was way out of shape. Back in the day people would run your last run with you. They would do your last burpees with you. Not faster than you, (they didn’t try and beat you twice) but they encouraged, motivated, in a “we’re all in this together” sort of way.
As a client, it is easy to blow off a coach. Afterall, “Its their job to encourage you,” however, when your fellow classmates gather around and start encouraging you. There is a surge of adrenaline. And that which you didn’t think possible now becomes something you force your body to do. When you may not want to finish you start to notice that the people around you actually care that you do finish, and get to enjoy the thrill of victory over that silly challenge that the coach threw up on the board and called it a workout. And you start to look forward to the next one.
And before you know it, you are the person helping new people finish. And it feels good to be on either end of that spectrum.

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Warm-up

8x 10m Shuttle Runs Forward & Backward

8x 10m Side Shuffle

10 Burpee High Fives with a Partner

Medicine Ball Toss with Partner:

-20 Left Foot Forward

-20 Right Foot Forward

-20 Chest Pass

-20 Soccer Inbound

-20 Backward Overhead Toss

Metcon (Time)

For TIme:

300m Run

10 Burpees

50 AbMat Situps

300m Run

10 Burpees

40 AbMat Situps

300m Run

10 Burpees

30 Ab Mat Situps

300m Run

10 Burpees

20 AbMat Situps

300m Run

10 Burpees

10 AbMat Situps

Tank Top Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Snatch pause pulls (1-1-1-1-1-1-1)

Pause 2 seconds at each position: below the knee, mid-thigh, down position, high hang position, then retrace back down
work up to 125%-140% of your 1 rep max snatch

Warm-up

Run 400m

20m Walking Lunge

10m Samson Stretch

10m Spiderman Stretch with reach back quad stretch

Air Assault Calories (20/16)

4 Inch Worms

Metcon (Time)

21-15-9-15-21

Box Step Ups (24″20″) 50#/35#

Dumbbell Hang Power Cleans 50#/35#

Seated Dumbbell Press 50#/35#

cool down

Couch Stretch 1 min each side

Air Assault/Row Conversational 4