AddemUp SERC

Turn 2 CrossFit May 14, 2022 Workout of the Day

Turn2CrossFit – Endurance Club

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AddemUp (Time)

AddemUp

4 rounds

100m Run + 10 reps

Deadlift

Ab Wheel

3 rounds

200m Run + 20 reps

DB Bench

Toes2Bar

2 rounds

300m Run -+ 30 reps

Bicep Curls

Aabmat Sit-ups

1 round

400m Run + 40 reps

Plate OH Walking Lunges

Plate Russian Twists

*800m run after every set

Rx+ = 40 BMU owed by end of workout

Friday

Turn 2 CrossFit May 12, 2022 Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

On a 12 minute clock, complete as many rounds as possible:

400m Run/ 2:00 Bike/ Row/Ski

10m elbow/reach stretch

10m burpee broad jumps

5 sumo squats

10m KB farmer carry or 10 KB swings

10 kip swings/pull-ups

TK (AMRAP – Rounds)

20-Minute AMRAP:

8 Strict Pull-ups

8 Box Jumps, 36″

12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here

Metcon (Time)

Teams of 2!

For Time:

100 Cal Ski

2x100m Farmer Carry 53s/35s

100 Cal Bike

2x100m Farmer Carry 53s/35s

100 Cal Row

2x100m Farmer Carry 53s/35s

*Every 2 minutes, 7 Synchro Burpees to Plate

**Split work between partners evenly, one athlete works at a time (except when doing synchro burpees.)
30 Minute Time Cap

Thursday

Turn 2 CrossFit May 11, 2022 Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m Run

World’s Greatest Stretch

300m Run

Banded shoulder stretches

200m Run

Banded ankle stretch

100m Run

Banded hamstring stretch

“Lamborghini” (5 Rounds for time)

5 Rounds:

4 Minutes WORK/ 1 Minute REST:

400m Run

20 Pushups

Max Plank Hold
Score= time of plank hold

Wednesday

Turn 2 CrossFit May 10, 2022 Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

500m Row

Couch Stretch

Banded Front Rack Stretch

https://m.youtube.com/watch?v=WPJ4gxir_tE

then..

4 Rounds (:15 intervals x16)

-jumping jacks

-air squats

-mt. climbers

-jumping squats

*cycle through each movement

Grab a barbell and warmup for hang clusters

Metcon (Weight)

Every 2 Minutes X 6:

12/10 Cal Row

3 Hang Clusters

*Score weight completed for all sets
Choose moderate/heavy weight that can be done unbroken.

Rx+=15/12 Cal Row

“Bentley” (Time)

For Time:

75 Thrusters 75/55
Rx+=95/65

Accessory Work

Metcon (No Measure)

3 rounds

10 strict t2b

10 lat eccentrics

https://youtu.be/4VzQkWiioTQ

10 scap pull-ups

https://youtu.be/sfTsgt-a63c

Tuesday

Turn 2 CrossFit May 9, 2022 Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3:00 min bike

10m elbow/reach stretch

5 sumo squats

10 banded pull aparts (overhead & across chest)

*2 rounds of*

5 back squats 45/35

5 hang cleans

5 strict press
Add weight 2nd round

10 Minute EMOM

Back Squat

2 Back Squats at a heavy weight. Take the bar from the rack.

Shoulder Press

2 Strict Press at a heavy weight.

Complete both lifts on the same minute.

“Corvette” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 HSPU

10 Hang DB Power Cleans 50s/35s

20/15 Cal Bike
Rx+= Strict or Deficit HSPU (4/3″)

Accessory Work

Metcon (Weight)

3 rounds

10 superman to hollow rock

10/side single leg RDL

10 barbell good mornings

Monday

Turn 2 CrossFit May 8, 2022 Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Row or Run 500m

Then…..

10 min to complete

3 Rounds of

Barbell Complex

5 Deadlift

5 Muscle Cleans

5 Front Squat

5 Push Press

5 Back Squat

*add weight each round*

**Stop every 2 min and perform 7 Bar Touch Burpees**

Murph Prep

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

7 Pushups

7 Pullups

7 Pushups

14 Air Squats
Rx+= Vested

“Ferrari” (Time)

For Time:

12-9-6

Bar Facing Burpees

Power Clean and Jerks 95/65

-Rest 4 Minutes

12-9-6

Bar Facing Burpees

Power Snatches 95/65
Score= total time

Rx+=115/80