Turn2CrossFit – CrossFit
Warm-up
Run 500m (to stop sign and back)
50 Jumping Jacks
20 Mountain Climbers (L+R=1)
10 each of PVC Pass Thrus, Single Arm Pass Thru, & Sots Press
5-10 Strict Pull-ups
5 Kip Swings (Superman-Hollow on Rings)
Wendler Warm-Up (No Measure)
Today’s Lift in the following scheme:
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
then move on to today’s sets
Wendler Week 3 Strict Press (5 @ 75%, 3 @ 85%, 1+ @ 95%)
Calculate numbers off 90% of your Training 1 rep Max. Rest 3 Minutes Max between Sets
Metcon (AMRAP – Rounds)
In Remaining Class Time:
(but move with a purpose)
5 Gymnastics (see comments below)
10 Evil Wheels
10 Hang Cleans (115#/75#)
10 Box Jumps (24″/20″)
“Gymnastics”- This section depends on you as an athlete.
Super Scaled: 5 Ring Rows and 5 Modified Push-ups.
Scaled: 5 Attempts at a strict pull-up + 5 perfect push-ups
Rx: 5 Attempts at Strict Ring Muscle-Up + 5 Ring Dips
Rx+: 5 of the following complex: 1 Strict Muscle-Up + 4 more ring dips while you’re up there. Do more if you’re feeling good.