Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm Up #10 (No Measure)

3 Rounds

100m Run

5 Sumo Deadlift High Pull (plate)

10 Hip to Halo (plate)

15 OH Tricep Extension (plate)

20 Bear hug Squats (plate)
15#/10# plate

KB Strength Complexes (Single Arm) (Weight)

3 Hang Power Snatch + 4 OHS + 5 OH Reverse Lunges

3 Hang Power Cleans + 4 Thrusters + 5 OH Reverse Lunges

3 Suitcase Split Squats + 4 Rack Split Squats + 5 OH Split Squats
Complete ea complex of 3/4/5 with both arms, before moving to the next complex.

20 minute clock: log your heaviest weight used for ALL three complexes

*Meant to be completed unbroken- but this is also play-time with a new movement- so you are welcome to try a single complex at a heavier weight- but you can’t score it if it wasn’t all 3 complexes unbroken.

Hang Tight (Time)

100 KB Swings (1.5 pood/1pood)

*Run every break in reps. Runs vary by reps completed:

Every time you grab the KB-

10 reps+ = 100m Run

20 reps+ = 200m Run

30 reps+ = 300m Run

40 reps+ = 400m Run

Etc.. 900m Run is Max

If you can’t do 10+ reps, then you went too heavy so do 10 burpees and grab a lighter KB.

RX+ = 2pood/1.5pood