Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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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


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