Tuesday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Pigeon stretch each side 5 sumo squats T-Spine rotation w/PVC stretch (each side) *THEN 2 ROUNDS OF* 2:00 jump rope (1:00 2nd rd) 10 air squats 5 snatch high pulls 45/35 5 snatches 45/35 5 hang cleans 45/35 5 front squats 45/35 5 shoulder to overhead 45/35Add weight 2nd …

Monday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 250m row Couch stretch 10m elbow/reach stretch 250m row 10 jump squats 10 :03 second tempo push-ups (3 sec up, 3 sec down) 250m row 10 kang squats 45/35https://youtu.be/p2cQp1aAWjc Back Squat Start at 65% of 1RM Back Squat and build each each set 5-4-3-2-1 Record your set of 1 “I Have …

Sunday Lifting

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3 mins Bike Lacross ball smash traps and scaps Worlds greatest stretch 3 rounds: 10 shoulder press with bar 10 air squats 10 arm circles Then Burgener warm up as a group. Weightlifting Tall Snatch 5×5. Stay light. Looking for fast turnover. https://www.youtube.com/watch?v=kD44SCjoVew 5 sets of 3 power snatches at high hang position …

SERC

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – Endurance Club View Public Whiteboard Break it Down (Time) Partner WOD For time 10-20-30-40-50 Toe to Rings *300m run after each set 10-20-30-40-50 GHDs *300m run after each set

Saturday Partner WOD

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Buy-in 300m Run Followed by 3 rounds of: :45 Pigeon stretch, each side 10 Air Squats 10m Inch Worm 10 Push Press 45/35, add weight for the 2nd and 3rd round 40 Singles Buy-out 40m Walking Lunges Metcon (AMRAP – Rounds and Reps) Partner WOD – Teams of 2 I GO, U GO …

Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run Achilles stretch on rig PVC pass throughs & shoulder stretches 5 yogi push-ups 200m run Pigeon stretch 10 push-ups 5 shoulder presses 45/35 Shoulder Press Take 12 minutes to build to a heavy strict press. We will use this as a baseline as we build strength in this lift …

Thursday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) -400m row @ 22-24 s/m Achilles stretch on rig 10 banded lat pull downs. Purple/black -300m row @ 25-28 s/m Pigeon stretch 10 leg swings on rig. Side to side & front to back -200m row @ 29-32 s/m 10m toe grab 10m knee to chest stretchhttps://youtu.be/Rsw9rNCvnZo 2k Row (Time) Max …