Turn2CrossFit – Boot Camp
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Minutes
30 Mountain Climbers
30 Flutter Kicks
30 Scissor Kicks
30 Air Squats
30 Box Jumps
CrossFit Wednesday before Thanksgiving
Turn2CrossFit – CrossFit
Warm-up
1 Round
30 Mountain Climbers
30 Flutter Kicks
30 Scissor Kicks
30 Air Squats
30 Box Jumps
Wendler Warm-Up (No Measure)
Today’s Lift in the following scheme:
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
then move on to today’s sets
Wendler Week 2 Bench Press (3 @ 70%, 3 @ 80%, 3+ @ 90%)
Calculate weights from 90% of your Training 1 rep max
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
10 Hang Power Cleans (135#/95#)
12 Push-ups
CrossFit Tuesday, Nov 20
Turn2CrossFit – CrossFit
Firehouse Warm-Up (No Measure)
3-5 Rounds
10 Calories Air Assault Bike
20 Calories Concept 2 Rower
30 Double-Unders
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.
Wendler Warm-Up (No Measure)
Today’s Lift in the following scheme:
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
then move on to today’s sets
Wendler Week 2 Deadlift (3 @ 70%, 3 @ 80%, 3+ @ 90%)
Calculate Deadlift @ 90% of your TRAINING 1rep max.
Metcon (Time)
5Rounds
10 unbroken Deadlifts @ 40% of 90%
Sprint 100m
20 Hollow Rocks
cool down
lay on back legs up wall and stretch your posterior chain. 120 seconds
Boot Camp Tuesday November 20
Turn2CrossFit – Boot Camp
Metcon (No Measure)
AMRAP 20 Minutes
5 Ball Slams
10 Air Squats
Bear Crawl 10m
Sprint 100m
Rest 1 Minute
800m Row (Time)
Max Effort 800m Row
cool down
3 Minutes Assault Bike cool down
Boot Camp Monday
Turn2CrossFit – Boot Camp
Metcon (No Measure)
5 Rounds
60 Seconds Max Calories Air Assault Bike
60 Seconds Max Calories Rower
60 Seconds Hollow Rocks
60 Seconds Rest
CrossFit Monday, Thanksgiving Week
Turn2CrossFit – CrossFit
Wendler Warm-Up (No Measure)
Today’s Lift in the following scheme:
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
then move on to today’s sets
Wendler Week 2 Shoulder Press (3@ 70%, 3 @ 80%, 3+ @ 90%)
Calculate Shoulder Press @ 90% of Training 1 Rep Max
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Substitute Ring Dips for HSPUs.
Partner Saturday
Turn2CrossFit – CrossFit
Metcon (AMRAP – Reps)
AM(Points)AP
30 Minutes
Pull-ups
Partner weighted Sit-ups
Snatches
Prowler Push 25m
Every rep counts as 1, except snatches count as 2, and prowler pushes count as 10 points. Don’t use a wussy weight on the prowler, make it sting. Don’t use too light or too heavy barbell on snatches.
One person working at a time