Turn2CrossFit – CrossFit
NEW SQUAT PROGRAM:
Back Squat Test & Focus, with Front Squats/high volume squat movements showing up MULTIPLE times a week!
NEW HSPU PROGRAM:
Designed to get your first strict HSPU, a new max strict HSPU, and increase your volume and capacity- short sprint AMRAPS. (utilizing all that strength you built last cycle on jerks– applying it to gymnastics)
Warm-Up: Squat & Deadlift (No Measure)
21-15-9-6-3
Double Unders
Deadlift (PVC)
Walking Lunges
Good Mornings (PVC)
Back Squats (PVC)
*Start with PVC, then gradually increase to barbell, barbell + weights
***Finish with 45sec calf stretch ea side
Back Squat (1 Rep Max)
14 minutes to establish Heaviest 1RM
Back Squat (2 x 10)
6 minutes to complete 10 reps at 50% of 1RM
Fall (Time)
5 – 10 – 15 – 10 – 5
Deadlifts (225/135)
WallBalls (20/14)
Cal Row
Burpee Over Rower
*35 Double Unders after every Round