Turn2CrossFit – CrossFit View Public Whiteboard 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 …
Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Then 2 rounds of: 10 arm circles (forward & backward) 20 jumping jacks 10 burpees into the bottom of a squat & stand 8 PVC power snatch 8 PVC overhead squats 8 PVC snatch balanceEmpty barbell 2nd round Barbell Cycling Every 1:30 for 12 minutes: 1 Power Snatch+ 1 …
Monday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 12/9 cal bike (slow, moderate, fast) Iron cross (PVC pass throughs, banded pull-aparts) 5 deadlifts 45/35 5 power cleans 45/35 5 jerks 45/35Add weight, & change bike pace, and stretches each round. Push Jerk/Split Jerk (Double Progression Week 8) 5×4 -Rest 2 minutes between sets. Use the same …
SERC
Turn2CrossFit – Endurance Club View Public Whiteboard Welcome to the Combine (AMRAP – Rounds) Welcome to the Combine 50min Amrap 800m Run Sled Rope Pull 5 x Burpee Cone Dunks Agility ladder Dball over shoulder Agility ladder 8 x Seated Knees 2 Feet Tire Flip Sled Pull Sprint Rx+ = Vested
Saturday, October 3rd!!!
Turn2CrossFit – CrossFit View Public Whiteboard Metcon (Distance) Row ChallengeRow for Max Meters in 9 Minutes: 3 person teams Partner 1 – Row max meters Partner 2 – Elbow Plank Hold Partner 3 – Dbl DB Bicep Curls *Rotate EMOM **Score is distance in meters https://youtu.be/HnHuhf4hEWY Metcon (No Measure) 24 min EMOM Min 1 – 16 Wall Balls Min 2 …
Friday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 1:30 min bike (slow, moderate, faster pace) 10m Spider-Man crawl 10 air squats 5 burpees 5 kipping swings GRAB YOUR EQUIPMENT AND PERFORM A FEW REPS SPC Vanessa Guillen (AMRAP – Rounds and Reps) AMRAP in 20 minutes 400 meter Run 22 Burpees to Plate 9 Lunges (each …
Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row PVC pass throughs & stretches Pigeon stretch on box THEN 3 ROUNDS OF: 2 push-ups 5 empty barbell front squats (add weight each round) 8 box step-ups Front Squat (Double Progression Week 7) 5×3 -Rest 2 minutes between sets. Add 5-10# based on how it felt last week. This …