Thumpin’ Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit


Athletes must choose: Deadlift/Bench or Deadlift/Push-Press. You must stick with that decision for all 8 weeks. The rep scheme will be the same to accommodate class sizes, but you get your choice of the push movement.

Deadlift Strength- will follow Wave Training- it is not custom to the individual- our goal is to just put in capacity here. Each week will start the next week out on Wave 2, so we are jumping 20#’s per week for 4 weeks, then 10# jumps after. However, we will still test 1RM max this week to see how far a program like this can take you!

Bench/Push Press Strength- will mirror the last cycle we did, with 2 extra weeks of programming. This will be based off your personal 1RM.

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Deadlift Warm-Up (No Measure)

Row 500m


10m Inch Worms

10 Barbell Good Mornings (weight optional)

10m Walking Toe Grab Hamstring Stretch

5-10 GHD Back Extensions

Deadlift (3 x 3, 2, 1)

Wave Training

Each Wave is EMOM for 3 minutes:

Wave 1: 3- 225/155, 2- 245/170, 1- 265/185

Wave 2: 3- 245/170, 2- 265/185, 1- 285/200

Wave 3: 3- 265/185, 2- 285/200, 1- 305/215

RX+ = 265/185 start & jump 20/15

7 minutes to Warm-up to Starting Weight & 9 Minutes of Waves = 16 minutes for Strength

Taste the Run Club (Time)

5 Rounds for Time

300m Run

5 Deadlift (225/135)

10 Pull-Ups

15 Walking Lunges

20 Abmat Sit-Ups
RX+= Vested & Toes 2 Bar

(No secret meaning to today’s workout: just a sample of Endurance programming on weekends, while preparing us for Murph on the horizon)


30 GHD Sit-Ups for Time

Then complete the following not for time:

30 Back Extensions

30 Hip Extensions

30 GHD Sit-Ups for Time (Time)

We will revisit this 3-4 times a year.


RX = 50 Abmat Sit-Ups