Turn2CrossFit – CrossFit
Warm-up
400m Run
3 rounds:
10 Lu Raises
10 Pushups
10 Jumping Lunges
10 DB Snatches
*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 will be taken from the ground. Add 10-15# from last week.
Front Rack Lunge
8R/8L
These will be taken from the ground. Add 10-15# from last week.
Bench Press
Go heavier than last week.
“Bolt” (AMRAP – Rounds and Reps)
9 Minute AMRAP:
12 Alternating DB Snatches 50/35
15 Box Jumps 24/20″