Turn2CrossFit – CrossFit
Update: (No Measure)
This week and the next week will be transitional weeks out of the last stamina cycle into a more traditional strength cycle. During this time, we will hit some heavy lifts and some benchmark workouts. Following these two weeks we will start a new cycle focusing on strength and gymnastics skillwork.
Warm-up (No Measure)
200m row
:30 sec couch stretch
:30 sec pigeon stretch on box
150m row
10 box step-ups
10 supermans
100m row
:30 sec Iron cross
:30 sec Thread the needle
“Partner Rowling” (AMRAP – Reps)
20 Rounds (I Go, You Go)
100m Row
*Try to land exactly on 100m, for every meter you are over or under perform 1 burpee.
**Each athlete will be keeping track of their score. At the end of the 10 rounds, you must do the total amount of burpees for the meters you were off. On the round of 10, if you land exactly on 100m you get to replace one of the high scores and then do another round.
***While one partner is rowing the other partner will be doing their burpee penalty.
Score your total burpees
“Hops” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
15 Box Jumps 24/20″
25 Cal Row
35 Abmat Situps
Rx+=GHD Situps
Accessory Work
Metcon (No Measure)
3 rounds
10 supine lat extensions with PVC
https://youtu.be/pktLlIRiqTk
10 rower pike ups
https://youtu.be/6O8kZDgsRmo
10 supermans