CrossFit, Dec 6th

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Row 800m

Junkyard Dog

Wendler Week 4 Deload Week (Today is Deadlifts)

5 @ 40%, 5 @ 50%, 5 @ 60%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

10 Burpee Box Jump Overs

4 Three Position Sntach Pauses @ 115% of 1rm (1 second pause at each 1″ off ground, the knees, and in the hip crease, but don’t snatch)

10 GHD Hip Extensions
Try and develop an awareness of tension in your hamstring vs loss of tension in your hamstring

cool down

3 Minutes Air Assault Bike (minimum 30 Calories)

10 Super Slow Back Extensions

Boot Camp Dec 05

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Boot Camp

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Warm-up

ARMAP 10 mins

5 Calories on Concept 2 Rower

10 Air Squats

10 Sit-ups

Metcon (Time)

Fireman Carry 2 Kettlebells 300m

Each time you put down the Kettlebells perform 20 Air Squats

CrossFit December 5

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

50 Jumping Jacks

10m Inch Worm w/2 push-ups

50 Flutter Kicks

10m Bear Crawl

5-10 Strict Pull-ups

10m Crab Walk

50 Mountain Climbers

10m Burpee Broad Jumps

Wendler Week 4 Deload Week (Today is Bench Press)

5 @ 40%, 5 @ 50%, 5 @ 60%

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

cool down

10 Rounds:

10 Sit-Ups

10 Double-Unders

CrossFit December 4

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Jump Rope Warm-Up (No Measure)

7 Minute Time Cap

100 Singles

50 Left Leg

50 Right Leg

100 alternating leg

50 Double-Unders

100 Singles

5-7 Minutes Athlete Specific Daily Stretching (No Measure)

Target two problem areas until they aren’t a problem for you anymore. Then target two new areas.
Today: Couch Stretch

Wendler Week 4 Deload Week (3×5)

5 @ 40%, 5 @ 50%, 5 @ 60%
Back Squat today

Metcon (AMRAP – Reps)

As Many Reps as Possible in 20 Minutes

Run 300m

35 Air Squats

Run 300m

35 Wall Balls

Run 300m

35 Overhead Squats (95/65)

Run 300m

35 Back Squats (95/65)

Run 300m

35 Medicine Ball Cleans

Run 300m

35 Thrusters (95/65)

Run 300m

35 Squat Cleans (95/65)

Run 300m

35 Squat Snatches (95/65)
When scoring, the run counts as 10 points. If you start the run, and clear the back of the building before time runs out (make the turn), then you get all ten points when you finish the run even if time expired.

cool down

At least 5 minutes of quad & glute stretching, smashing, rolling…

CrossFit December 3rd

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

800m Row/Run

10m Spiderman Stretch with Reach

5-10 Push-Ups

10m Walking Toe Grab Hamstring Stretch

5-10 Push-Ups

10m Samson Stretch

5-10 Push-Ups

10m Toy Soldier

5-10 Push-Ups

Wendler Week 4 Deload Week (5 @ 40%, 5 @ 50%, 5 @ 60%)

5 @ 40%, 5 @ 50%, 5 @ 60%
Shoulder Press Today

Metcon (Time)

7 Rounds for time:

7 Push Press (95/65)

7 Hang Power Snatches (same bar)

7 Ring Dips

7 Sumo-Deadlift High-Pulls (same bar
Rx+ sub Hanstand Push-ups, 135/95 for lifts

cool down

5 Minutes Rowing

5 Minutes Stretching