Turn2CrossFit – CrossFit
Warm-up
3 min bike ski row
jose shoulder warm up
2 rounds:
5 presses
5 push press
5 tall jerks
5 jerk balance
8 min EMOM x2
1st EMOM: 5 pause in dip push press
2nd EMOM: 3 Behind the neck split jerk
3 min bike ski row
jose shoulder warm up
2 rounds:
5 presses
5 push press
5 tall jerks
5 jerk balance
1st EMOM: 5 pause in dip push press
2nd EMOM: 3 Behind the neck split jerk
*60% effort today (if Murph tomorrow)
5 rounds for Time
500m Row
15 GHD Sit-Ups
20/14Cal Ski Erg
10 Russian Twists
400m Run
30 sec Plank
20/14cal Bike
15 Abmat Sit-Ups
20/14cal Concept 2 Bike
30 sec Leg Raise hold
300 m run
Band stretches/mobility
Double under practice
3 rounds
35 singles
10 box step ups
10 banded shoulder presses
10 burpee plate snatches (25/15)
GRAB A PARTNER!
30 minutes AMRAP
Buy in 150 dubs
50 weighted box step overs (35/25)
40 DB Hang power snatches (50/35)
30 synchronized burpees
20 sandbag over shoulders
10 synchronized pistol squats
*reps divided equally between partners
*RX+ 50/35 box step overs, synchronized burpees tap to 6 inch target, #35 weighted pistol squats
On a 8:00 min clock:
2:00 min bike, row, ski, or 400m run
10m spiderman crawl
iron cross
thread the needle
10-1, 1-10
tuck jumps
ring rows
5 Rounds For Time
12 Deadlifts (225/155 lb)
20 Pull-Ups
12 Clean-and-Jerks (135/95 lb)
20 Knees-to-Elbows
In honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010
To learn more about Desforges click here
25 Minute AMRAP: I go, you go
7 Thrusters 95/65
7 Lateral Burpees over the bar
7 Toes to Bars
**Every 10 Rounds, Run 500m together
300m run or row
couch stretch
pigeon stretch
banded pull aparts (across chest & OH)
10 banded OHS
*3 rounds of*
50m run
5 wall balls
5 kip swings/pull ups
5×5 Overhead Squat. Use same weight for all sets. (75% as a guide) Lift every 3 minutes.
4 Rounds: Every 5 minutes-
400m Run
21 Wallballs 20/14, 10′
12 Pullups
Scale to 300m run if rounds are over 4:15
*Score your slowest round
300m run
10m elbow/reach stretch
10 warrior squats
*3 rounds of*
125m row
3 back squats
5×3 Back Squat. Use same weight for all sets. Lift every 3 minutes. Use 80-85% as a guide.
**Hit max dead hang hold from the bar
For Time:
3x 1000m Row
-Rest 2 minutes
5x 250m Row
-Rest 1 minute
30 Minute Time Cap
2:00 min bike
pigeon stretch
downward dog
PVC pass throughs and shoulder stretches
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
12 Minute EMOM: 1 Squat Snatch (Start at 70% of Snatch from 5/9 and build up to heavy single)
3 Rounds For Time:
24/20 Cal Bike
12 Hang Power Snatches 115/85
Rx+= 135/95