Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

300m run

Barbell warmup: 5 reps of each movement

-good mornings

-back squats

-elbow rotations

-romanian deadlifts

-hang power cleans

-front squats

-push press

Grab equipment needed for workout and do a few reps of each movement.

Kutschbach (Time)

7 Rounds for time of:

11 Back Squats, 185#

10 Jerks, 135#
In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007
To learn more about Kutschbach click here

Tom (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

7 Muscle-Ups

11 Thrusters, 155#

14 Toes-To-Bar
In honor of U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, died on October 14, 2007
To learn more about Tom click here

Metcon (AMRAP – Rounds and Reps)

Team of 2!!

30 Minute AMRAP:

100 GHD/Abmat sit-ups

50 Clean and Jerks 135/95

100 HSPU

50 DBall to Shoulder 90/70

*one person works at a time
Rx+= 185/125

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m Run

Line Drills: 10m

Quad Stretch

Knee Hug

Soldier Kicks

Knuckle Drags

Ankle Grab

Samson Lunge

Inchworm

Toe walk

Heel walk

Broad Jump

High Knees

Butt Kicks

Skip for height

Skip for distance

then.. 200m run increase pace

Metcon (4 Rounds for time)

4x400m Run

-Rest 2 Minutes between sets
These should be at 80-90% effort. Score is time for each round.

“White Chocolate Macadamia” (Weight)

6 Min AMRAP:

DBall Bear Hug Hold

*every drop 10 Hollow Rocks
Score is weight of DBall

Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m Run

:20 on/:10 off (rotate through movements for 4 rounds)

Mt. Climbers

Good Mornings with empty bar

Plank Hold on Elbows

Strict HSPU/Pushup (DBL Progression Week 1)

Choose a scale for the Strict HSPU where you can perform 5 consecutive reps. Perform 3 sets of 5 reps. The goal is to stay on the wall for 5. 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 3×8 for the pushups.
We will be continuing this progression for 9 weeks. After each 3 weeks, we will make the progression tougher (for example: if you started with an abmat, you will take away the abmat for the next 3 weeks and perform the same reps.) Below is an example of how the progression will go.

Example: SHSPU

Wk1- 3×5 w/abmat

Wk2- 3×6 w/abmat

Wk3- 3×7 w/abmat

Wk4- 3×5 no abmat

Wk5- 3×6 no abmat

Wk6- 3×7 no abmat

Wk7- 3×5 create a deficit

Wk8- 3×6 create a deficit

Wk9- 3×7 create a deficit

Example: PUSHUPS

Wk1- 3×8 w/bar on rack

Wk2- 3×10

Wk3- 3×12

Wk4- 3×8 lower the bar on the rack

Wk5- 3×10

Wk6- 3×12

Wk7- 3×8 pushups from the ground

Wk8- 3×10

Wk9- 3×12

“Peanut Butter” (3 Rounds for reps)

3 Rounds- 1 Minute Stations

-Hand to Hand Swings 53/35

-Wallballs 20/14

-Toes to Bars

-Rest
Rx+=70/53

Score= total reps for each round

Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3 min bike

10m inchworm

10m bear crawl

10 dual KB Front rack lunges

10 box jumps

:30 lat stretch with elbows on box

5 empty barbell power cleans

Power Clean

Power Clean (DBL Progression Week 1)

Take one or two sets to work up to 70-75% of your 1 RM Power Clean. Once you get to that number, perform 3 sets of 4 reps at that number. Each set must be touch and go reps.
We will be continuing this progression for 9 weeks. After each 3 weeks, we will add 5-10# based on how heavy you feel like you can go. Below is an example of how the progression will go.

Example:

Wk1- 3×4 at 125

Wk2- 3×5 at 125

Wk3- 3×6 at 125

Wk4- 3×4 at 130-135

Wk5- 3×5 at 130-135

Wk6- 3×6 at 130-135

Wk7- 3×4 at 135-145

Wk8- 3×5 at 135-145

Wk9- 3×6 at 135-145

“Chocolate Chip” (AMRAP – Rounds and Reps)

12 Min AMRAP:

12/9 Cal Bike

10 Burpee Box Jumps 24/20″

50m Dual KB Front Rack Carry 53s/35s
Rx+=70s/53s

50m Carry= 1 rep

Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

On the rower:

7 Moderate pulls

7 Hard pulls

7 Easy pulls

*repeat until 500m is complete

10m spider lunge

10m quad stretch

10 sumo squats

10m burpee broad jumps

10 kip swings

5 empty barbell back squats with 2 second pause at the bottom

Back Squat w/2 second pause (DBL Progression Week 1)

Take one or two sets to work up to 70% of your 1 RM Back Squat. Once you get to that number, perform 3 sets of 4 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.
We will be continuing this progression for 9 weeks. After each 3 weeks, we will add 5-10# based on how heavy you feel like you can go. Below is an example of how the progression will go.

Example:

Wk1- 3×4 at 125

Wk2- 3×5 at 125

Wk3- 3×6 at 125

Wk4- 3×4 at 130-135

Wk5- 3×5 at 130-135

Wk6- 3×6 at 130-135

Wk7- 3×4 at 135-145

Wk8- 3×5 at 135-145

Wk9- 3×6 at 135-145

Back Squat

“Oatmeal Raisin” (Time)

For Time:

21-15-9

Hang Squat Snatch 95/65

C2B Pullups
Rx+=115/80

SERC

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

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Metcon (3 Rounds for reps)

AMRAP 17min

Run 300m

20 BB Thrusters 45/35

20m Bear Crawl

Rest 1min

AMRAP 12min

Run 200m

10 Strict Pull Ups

10 DBall Squats 90/70

Rest 1 min

AMRAP 7min

Run 100m

15 AbMat Sit Ups

Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run, row, ski, or 25/20 cal bike

10 banded pull aparts (overhead & across chest)

10m elbow/reach

Pigeon stretch

:30-1:00 handstand hold

3 forward rolls

Adrian (Time)

7 Rounds For Time of:

3 Forward Rolls

5 Wall Climbs

7 Toes-To-Bar

9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here

Metcon (Time)

Teams of 2- “I go, you go”

40 Rounds: (20 each)

6 Toes to Bars

5 Hang Power Cleans 135/95

4 Back Squats

3 Lateral Burpees Over the Bar
40 min time cap

1 second penalty for missed reps