Turn2CrossFit – CrossFit
Warm-up
400m Run
3 rounds:
10 Lu Raises
10 Pushups
10 Jumping Lunges
10 Barbell Hang Power Clean and Jerks
*Complete warmup on a 10 minute clock.
Once 10 minutes is up, set up for lunges and bench press. Perform one set of each with warmup weight. This does not count towards your 4 sets.
4 Sets:
For the next cycle, you may choose either back rack or front rack reverse lunges. Whichever one you choose, you must stay with it for the entire cycle. These lunges will require you to step back and perform 8 on one side and then 8 on the other. Focus on driving up strong on the front leg.
We will be alternating the lunges with Bench Press. For example, 8 lunges each leg and then right into 5 bench press, then rest.
Every 5 MIN, begin a new set.
Back Rack Lunge
8R/8L
These are taken from the ground. Use empty bar or start with 95/65 for Rx.
Front Rack Lunge
8R/8L
These are taken from the ground. Use empty bar or start with 95/65 for Rx.
Bench Press
5 Bench Press at 60-65% of 1 RM
“Gandhi” (AMRAP – Rounds and Reps)
9 Minute AMRAP:
18 Ground to Overhead 75/55
27 Toes to Bar
Rx+= 95/65