Turn2CrossFit – Endurance Club View Public Whiteboard 1776: Metcon (Time) 1776 * partners must accumulate 1776 reps Running Push-ups Abmat Sit-ups Toes 2 Bar Weighted leg raises 10m running = 1 rep Seconds leg raise = 1 rep so if both athletes run 3mi… 960 reps Leaves 816 reps: 216 pushups 200 sit ups 200 T2B 200 Situps 200 leg …
Granite Mt. Hotshots
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run Worlds greatest stretch PVC pass throughs 10 air squats 5 power cleans 34/35 Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
Friday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 min row, bike, ski, or run 300m PVC pass throughs 10m inch worm 10m elbow/reach Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero …
Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200m run Achilles stretch 10 big arm circle, 10 little arm circles (forward & backward) 10m high knees 10m butt kickers 5 sumo squats Metcon (Time) 8 Min EMOM: 100m Sprint *record slowest time “3, 2, 1 Go!!” (Time) For Time: 30 Pullups 30 Front Squats 95/65 3 Rope Climbs 20 …
Wednesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15/12 cal row Couch stretch 10m Spider-Man crawl Iron cross stretch 10 banded pull aparts (overhead & across chest) Strict HSPU/Pushup (DBL Progression Week 4) Choose a scale for the Strict HSPU that progresses you along from the last 3 weeks. (For example, if you used 1 abmat for the last …
Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m quad stretch 10m lateral lunge Pigeon stretch 10 warrior squats (5 each side) 5 power cleans 45/35 5 deadlifts 45/35 Power Clean ( DBL Progression Week 4) Take one or two sets to work up to 5-10 lbs. more than your Power Clean weight from the previous week. …
Monday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15/12 cal bike 10m elbow reach 5 sumo squats 10m burpee broad jump w/ 2 squats 5 :02 sec pause back squats 45/35 Back Squat w/2 second pause (DBL Progression Week 4) Take one or two sets to work up to 5-10 lbs more than what you did last week. Once …