Turn2CrossFit – CrossFit Warm-up 400m Run then :30/side couch stretch :30/side pigeon stretch 3 sets- Macho Man Complex 5 strict pullups or ring rows then build in weight for push press Push Press 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% **Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight …
CrossFit – Wed, Sep 20
Turn2CrossFit – CrossFit Warm-up 4 Rounds of “Rowling” *Row and try to land exactly on 100m, do burpees for every meter over/under you are from 100. then 2 sets- 5 Inchworms in place 5 wallballs 5 box jump overs 5 deadlifts *build in weight for deadlifts Deadlift 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% **Use 90% of 1RM …
CrossFit – Tue, Sep 19
Turn2CrossFit – CrossFit Warm-up 2 Minute Bike then 2 sets- 10 Lu Raises 10 Prone Shoulder CARS 10 R lunge+ L lunge+ air squat then Build to starting weight for the hang power snatch Hang Power Snatch 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% **Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x …
CrossFit – Mon, Sep 18
Turn2CrossFit – CrossFit Warm-up 400m Run 10m Elbow reach stretch then 3 rounds- 10 Sumo Squats 8 Knee Tucks/Toes to Bar 6 Back Squats *Build in weight for back squat Back Squat 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% **Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of …
Endurance Club – Sun, Sep 17
Turn2CrossFit – Endurance Club Nater Cindee & GracieAnn (3 Rounds for reps) 3 x 17min AMRAP stations With a partner- movements I go/you go/change every movement Nater Run 1200 together then AMRAP 8 alt DBSN (50/35) 4 HSPU 2 RMU Cindee Run 1200 5 pull-ups 10 push-ups 10 Alt rev lunges GracieAnn Run 1200 30 Dubs 15 AbMat sit-ups 5 …
CrossFit – Sun, Sep 17
Turn2CrossFit – CrossFit Warm-up 3min Bike/Ski/Row 12 RD Tabata: Arm Circles PVC pass throughs/around the worlds PVC OHS Bottom of squat hold with rig Burgener Warm Up 2 X 6 Min EMOM 1st EMOM: 2 Tall Snatch 2nd EMOM: 1 Snatch High Pull+Full Snatch Hang Snatch+Snatch+OHS (Weight) Perform has complex without letting go of bar
CrossFit – Sat, Sep 16
Turn2CrossFit – CrossFit WARM UP 400 m run / row / ski-erg Band stretches Mobility exercises 10 minute AMRAP 10 forward lunges/box jumps 5 scap pull ups/ kip swings/pullups 10 Light DB shoulder press 10 air squats Saturday Partner WOD (AMRAP – Rounds and Reps) 25 minutes AMRAP : 60 m DB OH lunges 50/35 50 C2B Pullups 40 DB …