Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m Run
:20 on/:10 off (rotate through movements for 4 rounds)
Mt. Climbers
Good Mornings with empty bar
Plank Hold on Elbows
Strict HSPU/Pushup (DBL Progression Week 1)
Choose a scale for the Strict HSPU where you can perform 5 consecutive reps. Perform 3 sets of 5 reps. The goal is to stay on the wall for 5. If you need to kick down and reset that is okay, minimize your rest and kick up and finish your set. Rest 2 minutes between sets. Score= the reps you completed. Make sure to put in the comments what scale you used so that you can stay consistent.
If you cannot kick up to the wall unassisted or would like to build strength with your pushups, use the rep scheme 3×8 for the pushups.
We will be continuing this progression for 9 weeks. After each 3 weeks, we will make the progression tougher (for example: if you started with an abmat, you will take away the abmat for the next 3 weeks and perform the same reps.) Below is an example of how the progression will go.
Example: SHSPU
Wk1- 3×5 w/abmat
Wk2- 3×6 w/abmat
Wk3- 3×7 w/abmat
Wk4- 3×5 no abmat
Wk5- 3×6 no abmat
Wk6- 3×7 no abmat
Wk7- 3×5 create a deficit
Wk8- 3×6 create a deficit
Wk9- 3×7 create a deficit
Example: PUSHUPS
Wk1- 3×8 w/bar on rack
Wk2- 3×10
Wk3- 3×12
Wk4- 3×8 lower the bar on the rack
Wk5- 3×10
Wk6- 3×12
Wk7- 3×8 pushups from the ground
Wk8- 3×10
Wk9- 3×12
“Peanut Butter” (3 Rounds for reps)
3 Rounds- 1 Minute Stations
-Hand to Hand Swings 53/35
-Wallballs 20/14
-Toes to Bars
-Rest
Rx+=70/53
Score= total reps for each round