Saturday Partner WOD

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Warm-up

Coach’s Choice

Metcon (Time)

In teams of 2 ‘I GO, YOU GO’ For Time

20 Rounds

8 Push-ups

24 Double Under

REST 2 Minutes

20 Rounds

8 Pull-ups

24 Double Under
-1 partner working at a time.

-Full round must be completed before switching.

Friday

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Warm-up (No Measure)

300m run

PVC pass throughs and shoulder stretches

10m inch worm

INTO 3 ROUNDS OF:

10 air squats

5 pushups

5 deadlifts 45/35

5 power cleans 45/35

5 kipping swings on bar or rings

Muscle Up Skillwork

Spend 8-10 min working through the following progression of muscle ups:

*note: if you are still working to get pullups, take this time to practice the hollow/arch kip swing or some spotted pullups with a coach.

-False grip ring rows

-False grip pullups

-Kip swings on rings or bar (hollow/arch position)

-Jump through on low rings (transition practice)

-Ring support hold

-Muscle ups

*score=whichever progression you worked on and how many reps you got.

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

Metcon (AMRAP – Reps)

25 Minute AMRAP:

50 Cal Bike

30 GHD Situps

5 Rounds of “DT” 155/105

10 Ring Muscle Ups

5 Rounds of “DT”

30 GHD Situps

50 Cal Bike

*split up with partner anyway

1 Round of “DT”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Thursday

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Warm-up (No Measure)

3 rounds of:

300 m row

10m elbow/reach

10 hallow rocks

10 empty barbell thrusters

Front Squat (Double Progression Week 4)

5×3, Rest 2 minutes between sets. Add 5-10# this week based on how it felt the past 3 weeks.

“Maple Brown Sugar” (Time)

For Time:

1000m Row

30 Abmat Situps

60 Wallballs 20/14

30 Abmat Situps

1000m Row

Wednesday

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Warm-up (No Measure)

3 rounds of:

50 singles

10 banded pull aparts (across chest & overhead)

10 banded flys

20m bear crawl

5 (each side) DB hang clean & jerk 30/20
https://youtu.be/LHcvAuDLqvg

Pullup/Dip Complex

10 Minute EMOM:

5 Strict Pullups

5 Strict Dips

*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.

“Apple Cinnamon” (Time)

4 Rounds For Time:

400m Run

30 Double Unders

20 Alt. DB Hang Clean and Jerk (50/35)

10 Burpees Over DB

Tuesday

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Warm-up (No Measure)

2:00 min row

Iron cross stretch

*THEN Burgener warmup*

INTO 3 rounds of;

10 jump squats

5 knees to elbow

(2) 1 hang squat snatch + 1 squat snatch

Barbell Cycling

10 Minute EMOM:

1 Hang Squat Snatch+ 1 Squat Snatch
Score your heaviest lift for the complex.

“Salted Caramel” (AMRAP – Rounds and Reps)

15 Minute AMRAP:

3, 6, 9, 12…

Front Squats 95/65

Toes to Bars
Rx+= Overhead Squats

Monday

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Push Jerk/ Split Jerk (Double Progression Week 4)

5×3, Rest 2 minutes between sets.

Add 5-10# this week based on how it felt the last 3 weeks. Stick with the lift (Push Jerk or Split Jerk) that you have been doing the past 3 weeks.

“Pumpkin Spice” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

24/20 Cal Bike

20 Push Press 115/80

20 Pullups

Click Click Boom

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Click Click Boom (AMRAP – Rounds and Reps)

40min AMRAP

Partner A 500m MB run

Partner B Performs AMRAP

10 GHDs

10 Single Arm Alt DB Devil Presses

10 Pull Ups

When Partner A returns from run both Partners must perform a 30sec synchronized bar hang with 1 partner holding MB. If MB drops at any point during the 40min AMRAP then there is a 10 burpee penalty. After the hang, Partner A picks up where Partner B left off in the AMRAP. Score is rounds/reps of the AMRAP