Saturday After Thanksgiving 🦃
Turn2CrossFit – CrossFit
Warm-up
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 Back Squat (3 @ 70%, 3 @ 80%, 3+ @ 90%)
Calculate your numbers off of 90% of your 1 rep max
Thanksgiving Day 2018 Wod!!
Turn2CrossFit – CrossFit
Metcon (Time)
“Thanksgiving Day with The Girls”!
Let’s go house to house for a brief visit to each of ‘The Girls’…..
1st we’ll visit:
“Angie’s” House
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats
Then we’ll go see:
“Helen”
400m Run
21 KB Swings 53/35
12 Pull Ups
From there let us go to:
“Fran’s”
21 Thrusters 95/65
After that brief visit:
“Nancy” awaits us
400m Run
15 OHS 95/65
Not to leave out
“Grace/Isabel’s” house
20 Ground to Overhead 95/65
We’ll end our visit with
“Kelly’s”
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14
We hope all of you had a wonderful time visiting our “extended family members” today.
From the entire Turn 2 Staff, we wish you all the Happiest and Safest Holiday Season of all.
#gettowork
BootCamp Wednesday
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