Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run
Iron cross stretch
Thread the needle stretch
*3 ROUNDS OF*
:30 sec DU’s
10 kipping swings
5 DB strict press (each side)
Pull-ups on 3rd round
Choose a moderate weight for DB
Pullup/Dip Complex
10 Minute EMOM:
5 Strict Pullups
5 Strict Dips
*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.
Use bands to scale pullups so that you are able to get the reps in versus scaling the number of reps. This will help you get accustomed to the volume of reps.
“Rise and Grind” (AMRAP – Rounds and Reps)
20 Minute AMRAP:
400m Run
20 Chest to Bar Pullups
15 HSPU
40 Double Unders
Accessory Work
Metcon (Time)
3 rounds
5 hollow rock plate transitions
https://youtu.be/o23wn-Gfnuo
Max L-sit hold
10 banded dead bug L/R=1
https://youtu.be/wCwn7-Z-XjE