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 …

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 …

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 …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike Iron cross stretch Thread the needle stretch Open/close arms *THEN 3 ROUNDS OF* 12/9 cal bike 5 burpees 20m bear crawl 20m high knees 10 tuck jumps Handstand Walk 2 Minute AMRAP: Max distance HS Walk *scaled versions -Wall Walks (Max Reps) -Bear Crawls (Max Distance) Choose one …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds of: 300m run/row 10 banded pull aparts across chest & overhead. Purple/black 8 pushups 2 wall walks 5 deadlifts 45/35 5 clean pulls 45/35 5 power cleans 45/35 5 push jerks 45/35https://www.youtube.com/watch?v=yIija-24M7g Clean and Jerk Take 15 minutes to build to a heavy clean and jerk. This will be …

Turn2CrossFit – CrossFit View Public Whiteboard New Cycle MONDAY- Strength work for the Front Squat and Back Squat TUESDAY- Focus on Olympic Lifts (Snatches/Clean and Jerks) WEDNESDAY- Progressions and strength work for Handstand Walks and Handstand Pushups THURSDAY- Focus on intervals on the machines (rower, bike, ski, and running) FRIDAY- Strength work for the Strict Press Warm-up (No Measure) 300m …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Tabata row or bike. This is not an all out effort but to get the blood flowing and heart rate up. Tabata Plank 6 rounds. 2 rounds: World greatest stretch Pvc front rack stretch Thoracic stretch from pull up bar. Front Squat 1 1/4 You will squat down (ass to grass), up 1/4 …