CrossFit Wednesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Run 300m (run backward along the backside of the buidling)

10m Inch Worm

10m Toy Soldier

10m Cossack Stretch

20 Behind the neck Snatch Presses

Skills

Hang Power Snatch Instruction (5-10 Minutes)

Hang Power Snatch (EMOM 90 seconds x10 rounds)

Start with 50%-60% of your 1rm. Increase weight every round if you feel the lift was nearly perfect. Do not increase or decrease if you need to fix something.

Overhead Walking Lunge (1-1-1)

10-15 Mins find 1 Rep Max for 10m

CrossFit Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Metcon (Weight)

EMOM 10 Minutes

Turkish Get-Ups w/KB or DB

(increase weight if possible)

Warm-up

within 12 Minutes

200 Singles

20 PVC Pass Through

10 Hollow Rock to Superman

40m Walking Lunges

2k Row (Time)

Max Effort 2k Row

Boot Camp Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Boot Camp

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Metcon (AMRAP – Reps)

AMRAP 5 Minutes:

D-ball over a chest high barbell. Heavy but doable.

then:

As many Calories as possible in 5 Minutes on the Concept 2 rower

then:

AMRAP 5 Minutes D-Ball over a chest high barbell.

then:

As many Calories as possible in 5 minutes on the Air Assault Bike

then:

Nutrition Discussion for remaining time
The chest high barbell should be on the squat rack.

Monday, Oct 29th

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Alternating Tabata for one round (4 minutes total)

Flutter Kicks

Mountain Climbers

then:

Tabata Arm Circles

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Time Cap: 40 Minutes