Turn2CrossFit – CrossFit Warm-up 500m run world’s greatest stretch banded shoulder stretches on rig 10 sumo squats then 3 rounds- 5 Ashley’s (burpee+ jumping pullup+ air squat) 50m run or 5 light DB squat cleans *last round do 2 rope climbs in place of the Ashley’s Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: …
CrossFit – Thu, Jul 13
Turn2CrossFit – CrossFit Warm-up 27 cal row 5 wallball front squats 5 wallball push press 5 wallballs into 5 kip swings 10 Kb swings (35/26) 5 pull-ups 10 kb swings 5 c2b pullups into 3 wallball front squats 3 wallball push press 3 wallballs Wallball EMOM (AMRAP – Rounds) 7 Min EMOM 10-20 Wallballs 20/14Choose the reps you are able …
CrossFit – Wed, Jul 12
Turn2CrossFit – CrossFit Warm-up 2 Minute Bike 1 minute/side banded hip opener 1 minute/side banded hamstring opener 2 Rounds with empty barbell- 3 Power Cleans 3 Front Squats 3 Hang Squat Cleans *build to starting weight for the lift 5 Sets: Every 3 Minutes Power Clean+ 2 Hang Squat Cleans+ Front Squat Build up to heaviest for the complex “Mother …
CrossFit – Tue, Jul 11
Turn2CrossFit – CrossFit Warm-up 5 Minute AMRAP: 10/7 Cal Ski 4 Inchworms in place with pushup 6 mountain climbers 8 burpees then complete, :30/side Child’s Pose Lat stretch Prone Shoulder activation (CARS) 1 minute front rack stretch with elbows on box () Gymnastics Conditioning 4 Sets: A.) Handstand walk up and onto plates 25/15 for 3 trips. Up and down …
CrossFit – Mon, Jul 10
Turn2CrossFit – CrossFit Warm-up 400m Run 3 rounds: 10 Lu Raises 10 Pushups 10 Jumping Lunges 10 Barbell Hang Power Clean and Jerks *Complete warmup on a 10 minute clock. Once 10 minutes is up, set up for lunges and bench press. Perform one set of each with warmup weight. This does not count towards your 4 sets. 4 Sets: …
Endurance Club – Sun, Jul 9
Turn2CrossFit – Endurance Club Multitudes (3 Rounds for reps) 2 x 20 min AMRAP AMRAP 1 P1- Run 400 P2- 2,4,6,8…20 DB Burpees DB HSPU DB Lunges (50/35) 2 min Rest/Transition AMRAP 2 P1- Run 400 P2- 4-8-12-16…40 GHD Power Clean Back Squats (135/95) Each partner has their own score of the ascending rep scheme. Score is combined reps for …
CrossFit – Sun, Jul 9
Turn2CrossFit – CrossFit Warm-up 3min Bike/Ski/Row 20m Bear Crawl 10 Sumo Squats PVC Pass Throughs Burgener Warm-up 6 min EMOM x2 1st set: 3 floating snatch pull 2nd set: Tall Snatch+High Hang Snatch+OHS Power Snatch+Hang Snatch+Snatch (Weight)