Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On a 12:00 min clock, AMRAP of: 10/7 cal SkiErg 15 banded Russian KB swings 35/26 50 singles 15 flutter kicks (R/L=1) 5 push-ups 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 …
Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3:00 min bike INTO: Worlds greatest stretch 10 perfect air squats 10 tuck jumps Elbow rotations on bar 10 Deadlifts 45/35 5 hang power cleans 45/35 5 squat cleans 45/35 THEN: 2:00 min bike Barbell Cycling 10 Minute EMOM: 2 Hang Power Cleans+ 2 Squat Cleans (below the knee) *BB doesn’t …
Monday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 250m row 10 lat pull downs 8 burpees 6 jerks 45/35 (add weight each round)https://youtu.be/TFFW71Rltd4 Push Jerk/ Split Jerk (Double Progression Week 5) 5×4 -Rest 2 minutes between your sets. Use the same weight as last week. Focus on footwork and speed under the bar. “Karl Malone” (Time) …
About them Legs
Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (Time) About Them Legs 800m Run 2 rounds 100m Walking Lunge 400m Run 1 min Plank Hold Rest 2 min: 800m Run 40-30-20-10 Banded Good Mornings Abmat Sit-ups *200m Run after every set Rest 1 min: 800m Run **RX+ = Vested
Saturday Partner WOD
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Metcon (Time) In teams of 2 ‘I GO, YOU GO’ For Time 20 Rounds 8 Push-ups 24 Double Under REST 2 Minutes 20 Rounds 8 Pull-ups 24 Double Under-1 partner working at a time. -Full round must be completed before switching.
Friday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run PVC pass throughs and shoulder stretches 10m inch worm INTO 3 ROUNDS OF: 10 air squats 5 pushups 5 deadlifts 45/35 5 power cleans 45/35 5 kipping swings on bar or rings Muscle Up Skillwork Spend 8-10 min working through the following progression of muscle ups: *note: if you …
Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds of: 300 m row 10m elbow/reach 10 hallow rocks 10 empty barbell thrusters Front Squat (Double Progression Week 4) 5×3, Rest 2 minutes between sets. Add 5-10# this week based on how it felt the past 3 weeks. “Maple Brown Sugar” (Time) For Time: 1000m Row 30 Abmat Situps …