CrossFit – Tue, Nov 15

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Warm-up

300m run

10 PVC pass throughs

*3 rounds of*

10 russian twists (R/L=1)

5 supermans

3  1 burpee + 1 jumping pull-up

50m run

10 Sets: (:30 WORK/:30 REST)

Alternate movements

Ring Rows

Ring Row with False Grip and feet elevated.

Max reps in :30, score highest reps.

L-Sit

L-sit hold on paralettes. Scale with knees tucked on paralettes or use a set of boxes.

“Four of a Kind” (Time)

4 Rounds For Time:

300m Run

15 Pullups

15 Pushups

Rx+= 5 Bar Muscle Ups

CrossFit – Mon, Nov 14

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New Cycle

Week 1 of our new Strength/Skill Cycle will consist of the following:

Monday- Back Squats and Front Squats. We have worked really hard on the previous cycle to build strength in both of these lifts and we will not sacrifice losing it. We will alternate between low rep, heavy days to build strength on one specific squat (back/front) and higher rep, lighter days to build up volume like we did last week (4 front squats directly into 8 back squats).

Tuesday- Gymnastics. Focusing on pulling and pushing strength, we will also incorporate a mix of static and dynamic movements. These accessories are essential in improving or getting your first kipping pullups, ring dips, muscle ups, etc.

Wednesday- Olympic Lifting. We will be focusing more on technique and positioning this time around. We have already established a good base of volume with our touch and go cleans and snatches. Now we can focus more on refining our movements and building in weight.

Thursday- Monostructural. This refers to exercises that involve one cyclical movement and help build cardiorespiratory endurance and stamina. These will be longer workouts.

Friday- Overhead Squats for the strength portion and then your choice of a classic Hero Wod or Partner Wod. “The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.” -Coach Glassman

Warm-up

400m run or row

10m knee to chest stretch

10m quad stretch

10m spiderman crawl

10m Bear crawl

*3 rounds of*

3 burpees

3 power cleans 45/35

3 thrusters 45/35

3 back squats 45/35

Back Squat

7×3 Back Squat

Lift every 3 minutes. (70-80% of 1 RM)

Work up to weight and stay at the same weight for all 7 sets.

“Royal Flush” (Time)

For Time:

5-7-9

Power Clean 95/65

Bar Facing Burpee

Thruster

Bar Facing Burpee

Rx+=135/95

Endurance Club – Sun, Nov 13

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Metcon (AMRAP – Rounds and Reps)

48 min AMRAP w/ partner

800m Run (together)

30 Pull Ups

200m Run

60 AbMat Sit Ups

200m Run

60 T2R

200m Run

10 Barbell Complex (PC + Cluster + PC) 155/110

Rx+ = BMUs/GHDs

CrossFit – Sun, Nov 13

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Warm-up

3min Bike/Ski/Row

10m elbow to ankle lunge

10 Broad jump with 2 squats

10 Sumo Squats

15 pvc good mornings

PVC Front rack stretch

3Rounds:

5 Rack Deliveries

5 Tall Muscle Clean

5 Hang Power Clean

5 Muscle Clean

5 Front squats

10 min EMOM (No Measure)

3 pause low hang power clean

1 Front Squat

Power Clean+Front Squat+Hang Power Clean (Weight)

CrossFit – Sat, Nov 12

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Class Relay AMRAP (Ode to Our Ragnar Team) (AMRAP – Rounds and Reps)

24 Minute AMRAP:

22 American Kettlebell Swings (53/35)

12 Kettlebell Sumo Deadlift High Pull

8 Kettlebell Goblet Squats
*Throughout the 24 minute AMRAP the class will maintain a continuous 200m relay.

One athlete at a time will run 200m, tag in the next athlete, and then continue with the AMRAP.

CrossFit – Fri, Nov 11

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Warmup

400m row, ski, run, or 1200m bike

:30 couch stretch

Iron cross

thread the needle

9-6-3

burpee

air squats

kipping swings

“Armistice 2019” (AMRAP – Rounds and Reps)

22 Minute AMRAP:

11 Power Cleans 135/95

11 Burpees over the Bar (Lateral)

19 Toes to Bars

18 Wallballs 20/14

Veterans Day has been observed since 1954 by the U.S., and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of November 11, 1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

WOD for Warriors is a functional fitness tribute workout held once a year on Veterans Day at gyms all throughout the country. WOD for Warriors supports Team Red, White and Blue @teamrwb, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs. This workout was programmed for the year 2019.

At the 11th hour on the 11th day of the 11th month, color guards representing each branch of the military render honors during a ceremony at the tomb of the unknown soldiers at Arlington National Cemetery. The rep scheme signifies the date of Veterans’ Day, 11/11/1918.

Partner Workout (Calories)

22 Minute AMRAP:

Row for Max Calories

*One person rows, while other person does a bear hug sandbag hold.

Sandbag weight – 100/70

Rx+=150/100

CrossFit – Thu, Nov 10

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Warmup

400m run or 1200m bike

banded shoulder stretches on rig

worlds greatest stretch

10m lateral lunge

10m quad stretch

Metcon (5 Rounds for calories)

5 sets:

1 minute WORK/ 1 minute REST

Max Cal Bike

Score= Calories for each round

“Frost” (Time)

For Time:

800m Run

60 Air Squats

40 Abmat Situps

20 Renegade Rows 40s/25s

Rx+= Ghds, 50s/35s

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