Friday, July 6th Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Warm-up

2 Rounds

:45s of Single Unders

Squat Hold + 10 Thoracic Rotations

10 Kip Swings

:30s Kneeling Thoracic-Spine stretch w/ hands on a box

10 Goblet Squats w/ light KB

Front Squat (5-5-5-5-5)

Build up to approx. 80% of 1RM and start your first set there. Look to rest 3-5 minutes between each set.

Accessory Work

If you have any additional time after your Front Squats you can perform:

3 RNFT

40 AbMat Sit Ups (Weighted if wanted)

10-20m Handstand Walks (sub w/ :30-:45s Handstand Holds)

cool down

Foam roll quads 2 min each leg

Foam roll thoracic spine for 1 min

2-3 min AAB or Rower

Thursday, July 5th Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Warm-up

Run 300m

2 Rounds

4 Walk Outs w/ 2 Push Ups

5 Sumo Squats

10 Russian KB Swings

10 PVC pass through

10 Around the world (5 ea way)

Don’t cheat the stretch today. Do it right💪‼️

Metcon (Time)

4 RFT

Run 400m

10 Push Ups

15 Wall Balls 20/14

20 KB Swings 53/35

RX+ – Handstand Push Up, 70/53 KB Swings

20 Min time Cap…….Drop Dead‼️‼️‼️‼️

*1 second penalty for every rep NOT completed.

Recovery

ROMWOD

4th of July Wod! One Class Only at 9:30

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Warm-up

Metcon (Time)

7 Rounds (and then some) for time:

4 Deadlifts (Heavy)

20 Synchronized Med Ball Cleans (20#/14#)

18 Synchronized Toes To Bar

–AND–

*Cumulative 242 Box Jumps
Each Partner will perform 1 of the 4 Deadlifts each round (4 total each round). The weight should be about 90% of the lowest 1RM Deadlift.

Each Team of 4 will have two pairs.

Each Pair will do 20 synchronized Med Ball Cleans (40 total each round). Each Pair will also do 18 Toes to Bar (36 Total each round).

Before the team can call “Time” the team must complete a Total of 242 Box Jumps.

Tuesday, July 3rd Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Warm-up

Run or Row 300m

2 Rounds

10m Bear Crawl

10m Walking Lunge w/twist

10m Burpee Broad Jump

10 OHS PVC

Accessory Work

Tabata

Hollow Rocks

R/L Plank Holds (alternate ea round)

Metcon (AMRAP – Reps)

For Reps:

12 Min Running Clock

In minutes 0-4 Complete AMRAP of…..Row Calories

In minutes 4-8 Complete AMRAP of…..Hang Power Clean 135/95

In minutes 8-12 Complete AMRAP of Burpees Over Bar

Score is total reps completed in the three movements

Monday, July 2nd Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Warm-up

10 Min clock (increase pace each round)

6 10m Shuttle Runs

4 Walk Outs

1 Round of Cindy

EMOM x 12

Odd min – Run 200m

Even min – :30 sec of DB/KB Farmers Carry Holds (H.A.Fing.P)

Metcon (Time)

5 RFT

5 Clusters 135/95

10 Chest 2 Bar Pull Ups
Find a load that keeps you in the 7-10 Min time domain.

Scale necessary movement.

Accessory Work

cool down

2-3 min bike/row (slow lactic acid flush)

1min (each side) pigeon stretch

1min (each side) twisted cross

1-1.5 min(each side) supine piriformis stretch