Announcements
Sincere apologies from Tony & Jake, in observance of Veteran’s Day the class schedule is just 5a, 9a, Noon. We put up two announcements, and put the 12th as the end date, and somehow they just didn’t post.
Turn2CrossFit – CrossFit
Full Schedule
Jump Rope Warm-Up (No Measure)
7 Minute Time Cap
100 Singles
50 Left Leg
50 Right Leg
100 alternating leg
50 Double-Unders
100 Singles
*If you finish early move on to stretching
5-7 Minutes Athlete Specific Daily Stretching (No Measure)
Target two problem areas until they aren’t a problem for you anymore. Then target two new areas.
Wendler Warm-Up (No Measure)
Today’s Lift in the following scheme:
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
then move on to today’s sets
Save your energy for your working sets. Your two sets and your last set should get 100% of your effort today. Everything else should be considered bonus
Wendler Week 1 Shoulder Press (1×5 @ 65%, 1×5 @ 75%, 1×5+ @ 85%)
Shoulder Press
Don’t forget the last set is to failure.
Also, don’t forget to base your percentages on 90% of your 1 rep max
Metcon (AMRAP – Rounds)
In the remaining class time perform:
10 Ring Dips*
20+ Kroc Rows Left Side
10 Ring Dips*
20+ Kroc Rows Right Side
*Use assistance bands if needed. Or for futher modification you can do resistance push-ups using bands or weight vest.
*Do not exceed 100 Ring Dips. If you are knocking out sets of 10 and want more then make the dips weighted.