July 11, 2019

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Line up behind the Ski Ergs

With 1 person Skiing 10 Calories

Everyone waiting will hold a plank with their feet on each others shoulders.

Each time a calorie is ski’d, the skiir must yell out the number, at which time the TurnTwoinators waiting will perfom a single push-up.

This is supposed to be fun, give it your best shot.

The game is over when the coach says so (around 10-15 minutes).

*If only one person is waiting (small class) then hold a plank with your feet elevated, and perform the push-up by your self.

CardiOMG! (AMRAP – Reps)

4 Rounds for total Calories

2 Minutes Max Cals AAB

:30 switch

2 Minutes Max Cals Rower

:30 Switch

ROMWOD (No Measure)

Grab a short version of a daily ROMWOD and do it.

Wednesday July 10

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Running Clock for 12 Minutes

Run 100m

5 KB Swings

10 Single Arm Lunge in Place with KB in front rack

20 Single or Double Unders

Metcon (AMRAP – Reps)

Alternating for 12 Minutes

:30 Jump Rope :30 Rest

:30 Toes to Bar :30 Rest
Record Combined Total Double-Unders & Toes to Bar

Metcon (Time)

4 Rounds for time*

Run 300m

10 Clean & Jerk (135#/95#)

*15 Minute Time Cap

Wet Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Competition Training

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Push Jerk Skill

Alternating EMOM x 8

Min 1: 2 Pausing Jerk Drives + 1 Jerk Drive

Min 2: :30s Barbell Overhead Hold
Jerk Drives start at 50% of 1RM.

Overhead hold starts from the ground and is loaded at 35% of 1RM.

Barbell Cycling

With a Running Clock:

:30 on :30 off -DL

:30 on :30 off – Push Jerk

:45 on 45: off -DL

:45 on 45: off – Push Jerk

1:00 on 1:00 off -DL

1:00 on 1:00 off – Push Jerk

:45 on 45: off -DL

:45 on 45: off – Push Jerk

:30 on :30 off -DL

:30 on :30 off – Push Jerk
Men’s Weight: 135-155-185-155-135

Women’s Weight: 95-105-125-105-95

Metcon (Time)

“Double Header”

50/35 Calorie Assault Bike

*Directly Into*

100/80/60/40/20: DU

50/40/30/20/10: Abmat Sit-up

*Directly Into*

50/35 Calorie Assault Bike

Tuesday, July 9

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

12 Minute Clock

Row 250m

5 Inch Worms In Place (round 1 only)

5 Warrior Squats (round 1 only)

After round 1 perform

Row 250m

10 Burpee Pull-ups

10 Wall Balls

Shoulder Press (5 reps EMOM for 10 mins)

Increase weight as long as the 5 reps are unbroken

Metcon (Time)

30 Thrusters (45#/35#)

25 Pull-ups

20 Thrusters (95#/65#)

15 Chest to Bar Pull-ups

10 Thrusters (135#/95#)

*Time Cap 18 Minutes

Tight Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Competition Training

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Metcon (3 Rounds for reps)

Gymnastic Focus Work

Not for Time:

1:00 Light Row + 60% Strict HSPU

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 50% Strict HSPU

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 40% Strict HSPU

1:00 Light Row + 50′ HS Walk

Metcon (Time)

“Run DMC”

4 Rounds

200m Run + 8 Bar Muscle-ups

200m Run + 12 DB Power Snatch 70/50

Metcon (AMRAP – Reps)

Midline

EMOM x 9

Minute 1: Strict TTB

Minute 2: GHD Static hold (Face Up)

Minute 3: Banded Good Mornings

Monday, July 8

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

#NEVERMISSAMONDAY

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Warm-up

Run 500m

Row 500m

10m World’s Greatest Stretch

20 PVC Pass Throughs

20 PVC Overhead Squats

then

Burgener Warm-Up empty bar

Overhead Squat (5-5-3-3-1-1-1-1)

Every 90 seconds

Legends Masters Qualifier 19.6 (Time)

For time – 20 min cap

10 snatch Barbell Load #1

10 bar facing burpees

10 snatch Barbell Load #2

10 bar facing burpees

10 snatch Barbell Load #3

10 bar facing burpees

10 snatch barbell Load #4

10 bar facing burpees

10 snatch Barbell Load #5
Athletes will start with their barbell loaded to the first weight. They will need to change their own weights during the workout.

35-54:

BB#1 – 95/65

BB#2 – 135/95

BB#3 – 165/115

BB#4 – 185/125

BB#5 – 205/135

55-59:

BB#1 – 75/55

BB#2 – 115/75

BB#3 – 135/95

BB#4 – 155/105

BB#5 – 165/110

60+:

BB#1 – 65/45

BB#2 – 105/65

BB#3 – 125/85

BB#4 – 145/95

BB#5 – 155/100

Runday Funday w/ Partner

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club

5 x 100
Air Squats

4 x 200
Abmat Sit-Ups

3 x 400
Hand Release Push-ups

2 x 800
Wall Balls

Each Athlete runs 14 times (5+4+3+2)
Each Run has a 5 burpee Buy-In

Athlete 1 performs 5 burpees and runs 100
Athlete 2 starts AMRAP of accesory
When Athlete 1 returns, A1 starts accessory, Athlete 2 buys in with 5 burpees then runs.

Post 3 Scores:
1. TEAM Total Time to Complete
2. INDV: Total Reps of accessory work
3. TEAM Total Reps of accessory work

RX+ = Vested

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Metcon (Time)

TEAM Total Time:

Metcon (AMRAP – Reps)

Personal Reps:

Metcon (AMRAP – Reps)

TEAM TOTAL REPS: