Turn2CrossFit – CrossFit
New Cycle
MONDAY- Strength work for the Front Squat and Back Squat
TUESDAY- Focus on Olympic Lifts (Snatches/Clean and Jerks)
WEDNESDAY- Progressions and strength work for Handstand Walks and Handstand Pushups
THURSDAY- Focus on intervals on the machines (rower, bike, ski, and running)
FRIDAY- Strength work for the Strict Press
Warm-up (No Measure)
300m row
Worlds greatest stretch
*3 ROUNDS OF*
100m row
10m burpee broad jump w/2 squats
10 kip swings
5 front squats 45/35
5 push jerks
Add weight 3rd round
Paused Front Squat
15 minutes to build to a heavy front squat with 3 second pause at the bottom position. Have someone count your 3 seconds from the running clock in class. Push yourself to hit the ABSOLUTE bottom position of that squat. Remember the lower you train this, the easier it will be to come out of the bottom of that heavy clean position.
“Pink Flamingo” (Time)
For Time:
300m Run
30 Toes to Bars
30 Push Jerks 95/65
30 Lateral Burpees over Bar