Saturday, September 22, 2018

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

1/4 Deck of Death. Card deck will be divided into four piles. Each Group of athletes will complete their section of the deck.

Clubs: Hang Power Cleans (95#/65#)

Diamonds: Diamond Push-ups

Spades: D-Balls Over the Shoulder

Hearts: Burpee Broad Jumps

Metcon (Time)

30 Squat Clean & Jerks for time @ 80% of your 1 rep max.

Metcon (Time)

30 Squat Clean & Jerks for time @ 80% of your 1 rep max.

Thursday, September 20

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

With 12 Minute Running Clock

20m Walking Lunges

2 Cossack Stretches to each side (https://www.youtube.com/watch?v=Xkw-BwOf4fw)

20 Ab Mat Sit-ups

10 Calories on AAB

EMOM x 10

Every :30 seconds for ten rounds (5 minutes total)

Sprint 10m

Metcon (10 Rounds for time)

10 Rounds

Each Round for Time

10 Back Squats (135#/95#)

100m *Sprint*

Rest 30 seconds

*At the coaches discretion, athletes that are not running hard enough will be turned around to run again harder. If the athlete doesn’t run harder this process could painfully repeat itself.

**Sub 10 Calories on the AAB for the sprint, with the same possibility for the coach to make the athlete repeat the 10 calories if the coach doesn’t believe the athlete is in “sprint” mode.

cool down

Couch Stretch Each Leg 1 Minute

Wall Hamstring Stretch 2 Minutes (on your back)

Partner WOD Wednesday!!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

(Don’t worry, this isn’t going to be a regular thing, I just liked the alliteration.)

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Warm-up

Medicine Ball Toss Warm-up:

Right Leg Forward

Left Leg Forward

Chest Pass

Soccer Inbound

Back-2-Back Twist & Pass

Backward Overhead Toss

20 “Around the world” over your partner that is squatting in front of you

https://www.youtube.com/watch?v=4p_T3YMcdDo

Over and Back is 2.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Partner A: performs 7 Dumbbell Burpee Clean & Jerks (two dumbbells)

Partner B: holds a plank
*Choose dumbbell weights that will appropriately challenge you, but you can do unbroken every round.

**For an added challenge have your feet elevated during your plank, like on a bench.

***If no partner then hold a plank for :30 seconds.

****This is a power clean & jerk

cool down

Run 800m or walk 400m

Tuesday, 9-18-18

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Tabata Single-unders

Tabata Row for Calories

Couch Stretch

Butterfly Groin/Leg Stretch

Metcon (18 Rounds for reps)

Alternating EMOM for a total of 18 Minutes.

9 Thrusters (115#/85#)

18 Box Jump Overs (24″/20″)

18 Kettlebell Swings (1.5 pood/1 Pood)

Monday, September 17

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

#nevermissamonday

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Warm-up

1 mile run

10 PVC Pass Thru

Burgener Warmup with PVC x3 at each position

5 Clapping Push-ups (the more acrobatic the better)

10 Strict Pull-ups

Metcon (Weight)

AMRAP 30 Minutes

10 Pull-ups

10 Push-ups

10 Squats

1 Squat Snatch
Increase the weight on the snatch every round, until you fail. Then, appropriately adjust the weight for the remainder of the AMRAP.