Sunday Lifting

Turn 2 CrossFit Workout of the Day

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Warm-up

Warm-up (No Measure)

3 min row/bike

Pigeon stretch

Couch stretch

5 Inchworms in place

3 rounds:

10 clean and jerks 45/35

8 burpees

*add weight every round

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

SERC

Turn 2 CrossFit Workout of the Day

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“Three Ways Down” (Time)

For time: (30 min time cap)

1,400-m run

4 rope climbs

21 DB shoulder-to-overheads (50s/35s)

1,200-m run

3 rope climbs

15 DB shoulder-to-overheads

800-m run

2 rope climbs

9 DB shoulder-to-overheads

Rx+= 70s/50s
Rest 3 minutes and then move onto the AB FINISHER!

Metcon (Weight)

4 Rounds:

35 GHD Sit-ups

10m Front Rack Walking Lunge (heavy)

CrossFit – Sat, Aug 6

Turn 2 CrossFit Workout of the Day

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Saturday Partner Workout

Warm – Up

500m Run / 600m Row

-Pigeon Stretch

-Couch Stretch

-Achilles Stretch

3 Rounds:

-1:00 minute single-unders

-10 Pass Throughs with PVC

-10 Empty BB Deadlifts (add weight 2 and 3 rounds)

Grab a partner and go! (Calories)

25 Minute AMRAP

5 Deadlifts 135/95

10 KB Swings 53/35

15 Ab-Mat Sit-ups

20 Double-Unders

-Partner A will complete a round while partner B is on the AA Bike.

-Full round must be completed before switching.

-Score is calories on the AA Bike.

Friday

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

400m run or ski

Achilles stretch on rig

Pigeon stretch

10 banded pull aparts (overhead & across chest)

*2 rounds of*

10 kip swings

10 tuck jumps

10 power snatches 35/45

Viola (AMRAP – Rounds)

AMRAP in 20 minutes

400 meter Run

11 Power Snatches (95/65 lb)

17 Pull-Ups

13 Power Cleans (95/65 lb)
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
To learn more about Viola click here

Metcon (AMRAP – Rounds and Reps)

Team of 2!

28 Minute AMRAP:

Every 7 minutes (Including at the start of 3,2,1 go)

50 Alternating Wallballs with partner 20/14

then..

40 Cal Ski

40 Power Snatches 115/75

40 Burpee Box Jump Overs 24/20″

30 Cal Ski

30 Power Snatches

30 Burpee Box Jump Overs

20….10…

*Split work evenly between team.
Rx+=135/95

Go back to the 40 if you complete all of the reps of 10.

All 50 wallballs must be completed every 7 minutes before continuing on with AMRAP. Pick up where you left off.

Thursday

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Warm-up (No Measure)

Fish game on the rower

Iron cross stretch

Thread the needle stretch

PVC pass throughs and shoulder strethches

9-6-3

Cal row

Push press
Add weight each round

Push Press

5×3 Push Press. Rest 2 minutes between rounds. Go heavier than 7/21

“Yeah Yeah” (Time)

5 Rounds For Time:

25/20 Cal Row

10 Push Press 115/85
Rx+=165/115

Wednesday

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

500m run

10m toe grab

10m quad stretch

10m lateral lunge

10 arm circles (forward & backward)

10 open/close arms

*3 rounds of*

10 banded russian KB swings

(Black/red, 35/26)

5 clean high pulls

50m run
Add weight each round https://youtu.be/yIija-24M7g

Hang Power Clean

Take 15 minutes to build to heavy set of 10 unbroken hang power cleans. Try to get at least 5 sets in the 15 minutes.

“Benny the Jet” (AMRAP – Rounds)

Death by 10m Shuttle Sprints

Every minute on the minute perform one 10m shuttle sprint. Continue to add 10m every minute until you are not able to complete the 10m runs in the minute.

Score= highest number of shuttle runs completed in the minute
10m Shuttle Run Standard is both feet pass the line and one hand makes contact on the ground beyond the line.

Accessory Work

Metcon (No Measure)

3 rounds

Jog 100m backwards

15 tibialis raises

https://youtu.be/uUcthh4P8Z0

5/side knees over toes lunges

https://youtube.com/shorts/OU6RaHIqGrE?feature=share

Tuesday

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

2:00 min jump rope

Banded shoulder stretches on rig

10 banded tricep extentions

10 banded shoulder press

10 ring rows

10m inch worm w/1 push ups

pigeon stretch each side

Squat therapy on wall

Pullup/Dip Complex

10 Minute EMOM:

5 Strict Pullups

5 Strict Dips

*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.

“Smalls” (AMRAP – Rounds and Reps)

20 Minute AMRAP:

1 Round of “Cindy”

1 Cluster 135/95

“Cindy”

5 Pullups

10 Pushups

15 Air Squats
Rx+= “Mary”

5 HSPU

10 Pistols

15 Pullups

155/105

Accessory Work

Metcon (No Measure)

3 rounds of:

3 skin the cat (ask coach for help)

5 strict toes 2 bar

7 :07 sec hip extention holds on GHD