Turn2CrossFit – CrossFit Warm-up 300m run or row couch stretch pigeon stretch banded pull aparts (across chest & OH) 10 banded OHS *3 rounds of* 50m run 5 wall balls 5 kip swings/pull ups Overhead Squat 5×5 Overhead Squat. Use same weight for all sets. (75% as a guide) Lift every 3 minutes. “Popeye” (Time) 4 Rounds: Every 5 minutes- …
CrossFit – Wed, May 24
Turn2CrossFit – CrossFit Warm-up 300m run 10m elbow/reach stretch 10 warrior squats *3 rounds of* 125m row 3 back squats Back Squat 5×3 Back Squat. Use same weight for all sets. Lift every 3 minutes. Use 80-85% as a guide. **Hit max dead hang hold from the bar “Inspector Gadget” (Time) For Time: 3x 1000m Row -Rest 2 minutes 5x …
CrossFit – Tue, May 23
Turn2CrossFit – CrossFit Warm-up 2:00 min bike pigeon stretch downward dog PVC pass throughs and shoulder stretches Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. …
CrossFit – Mon, May 22
Turn2CrossFit – CrossFit Warm-up 2 minute row couch stretch 10m knuckle drags 10m broad jumps then 3 rounds- 5 deadlifts (increase weight each round) :30 HS hold 30 singles Deadlift 5×10 Deadlifts. Use same weights across all sets. Lift every 3 minutes. Use 60-65% as a guide. **Hit max set of deficit (plate) pushups “The Pink Panther” (AMRAP – Rounds …
Endurance Club – Sun, May 21
Turn2CrossFit – Endurance Club “Boston Marathon” (Time) 2 Rounds for Time: 400 meter Run 26 Hand Release Push-ups 400 meter Run 26 KB Swings (53/35 lb) 400 meter Run 26 Sit-ups 400 meter Run 26 Deadlifts (75/55 lb) 400 meter Run 26 Air Squats 400 meter Run 26 Box Jumps (24/20 in)
CrossFit – Sun, May 21
Turn2CrossFit – CrossFit Warm-up 3 Min Bike/Ski/Row 10m Bear Crawl 10m Broad Jump w/ 2 Air squats 10m Lunge/Elbow Reach 3 Rounds: 5 Rack Deliveries 5 High Hang Muscle Clean 5 Muscle Clean 5 Tall Power Clean 5 Front Squat 10 min EMOM 2 Flatted Footed Clean Pulls 1 Clean https://www.youtube.com/shorts/_GIcVInXfe4 Clean DL Mid Thigh x2 + 1 Clean (Weight) …
CrossFit – Sat, May 20
Turn2CrossFit – CrossFit Partner WOD (Time) One partner works at a time For Time: 100 Double unders each 90 Air Squats each 80 AbMat Situps each 70 push ups each 60 pull ups each 50 cals on bike each 400 m run together 30 HSPU each 20 m overhead walking lunge each 50/35 db 10 man makers each 50/35 40 …