Turn2CrossFit – CrossFit Warm-up 500m row pigeon stretch 10 warrior squats 10 banded lat pull downs 10 banded tricep pull downs *3 rounds of* 5 supermans 3 back squats 1 wall walk Back Squat 5×2 Back Squat. All sets at the same weight. Use 90+% as a guide. Lift every 3 minutes. **After each set hit max set of strict …
CrossFit – Tue, Jun 6
Turn2CrossFit – CrossFit Warm-up 300m run 10m knuckle draggers PVC pass throughs & shoulder stretches *3 rounds of* 3 snatch grip DL’s 3 snatch high pulls 3 power snatches 3 push-ups 3 knees to elbow Power Snatch 15 Minute EMOM 1-5 Min= 3 Touch and Go Power Snatches 6-10 Min= 2 Touch and Go Power Snatches 11-15 Min= 1 Power …
CrossFit – Mon, Jun 5
Turn2CrossFit – CrossFit Warm-up 400m row 5 cherry pickers 10 arm circles (forward/backward big/small) 10 open/close arms 10 air squats *2 rounds of* 100m run 5 DL’s 5 WB’s Deadlift 5×5 Deadlift. All sets at the same weight. Lift every 3 minutes. Use 80+% of 1RM as a guide. **After each set hit max set of ring/box dips “Ballin” (AMRAP …
Endurance Club – Sun, Jun 4
Turn2CrossFit – Endurance Club SEMI TRUCK (Weight) Today’s Endurance Class has Options- so READ EVERYTHING! You can choose to change movements, talk to Coach Zeeb! SEMI TRUCK (partner workout) Every 9min for 5 Rounds: 500m Run (together) 200m Sled Sprint (light weight, switch every 25m) AMRAP Power Clean *At 7 min mark: Max Ring Muscle Ups **One partner working at …
CrossFit – Sun, Jun 4
Turn2CrossFit – CrossFit Warm-up 3min Bike,Ski,Row 10m broad jump w/2 air squat 10m duck walk 10m elbow reach stretch banded pull aparts banded OHS 15 Lu Raises Burgener Warm-up 2x 7 EMOM 1st EMOM: 2 Snatch Pull https://www.youtube.com/watch?v=G1QygZ3Kd3w 2nd EMOM: 2 Muscle Snatch https://www.youtube.com/watch?v=nJmtGVutszE 2 Position Pause Power Snatch + OHS (Weight) Lifter will pause briefly at the top of …
CrossFit – Sat, Jun 3
Turn2CrossFit – CrossFit Partner Workout (Time) Time Keeper 1 Mile Run 800 M run 400 M Run 200 M Run Each partner runs each one once. While partner is on run, whoever is not running works on AMRAP of 30 med ball cleans #20/14 20 KB Swings #53/35 10 pull ups If you don’t get the mile in 10 min, …
CrossFit – Fri, Jun 2
Turn2CrossFit – CrossFit Warm-up 2:00 min bike, row, ski, or 400m run iron cross thread the needle 10m elbow/reach stretch *2 rounds of* 10m burpee broad jump :30 sec handstand hold 5 thrusters 45/35 Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant …