Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coach’s Choice Metcon (Time) Grab a partner and GO! I go, U go! 30 Rounds for time: 3 Clean and Jerks 95/65 3 Bar-facing Burpees 3 Deadlifts 95/65 3 Air Squats-RX+ 135/95 -One partner working at a time. -Must complete full round before switching.
Friday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 300m run Barbell warmup: 5 reps of each movement -good mornings -back squats -elbow rotations -romanian deadlifts -hang power cleans -front squats -push press Grab equipment needed for workout and do a few reps of each movement. Kutschbach (Time) 7 Rounds for time of: 11 Back Squats, 185# 10 Jerks, 135#In honor of, …
Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m Run Line Drills: 10m Quad Stretch Knee Hug Soldier Kicks Knuckle Drags Ankle Grab Samson Lunge Inchworm Toe walk Heel walk Broad Jump High Knees Butt Kicks Skip for height Skip for distance then.. 200m run increase pace Metcon (4 Rounds for time) 4x400m Run -Rest 2 Minutes between setsThese …
Wednesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m Run :20 on/:10 off (rotate through movements for 4 rounds) Mt. Climbers Good Mornings with empty bar Plank Hold on Elbows Strict HSPU/Pushup (DBL Progression Week 1) Choose a scale for the Strict HSPU where you can perform 5 consecutive reps. Perform 3 sets of 5 reps. The goal is …
Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 min bike 10m inchworm 10m bear crawl 10 dual KB Front rack lunges 10 box jumps :30 lat stretch with elbows on box 5 empty barbell power cleans Power Clean Power Clean (DBL Progression Week 1) Take one or two sets to work up to 70-75% of your 1 RM …
Monday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) On the rower: 7 Moderate pulls 7 Hard pulls 7 Easy pulls *repeat until 500m is complete 10m spider lunge 10m quad stretch 10 sumo squats 10m burpee broad jumps 10 kip swings 5 empty barbell back squats with 2 second pause at the bottom Back Squat w/2 second pause (DBL …
SERC
Turn2CrossFit – Endurance Club View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 17min Run 300m 20 BB Thrusters 45/35 20m Bear Crawl Rest 1min AMRAP 12min Run 200m 10 Strict Pull Ups 10 DBall Squats 90/70 Rest 1 min AMRAP 7min Run 100m 15 AbMat Sit Ups