Turn2CrossFit – CrossFit Saturday Partner WOD (Time) I go, you go 10 rounds of: 10 goblet squats 53/35 10 cal ski 10 single arm KB push press (5 each side) 20 synchro burpee KB hops 10 rounds of: 10 KB swings 10 cal bike 10 ring rows 20 synchro burpee KB hops 10 rounds of: 10m single arm KB OH …
CrossFit – Fri, May 12
Turn2CrossFit – CrossFit Warm-up 400m run or 1000m bike 10 arm circles (forward/backward & big/small) 10 open/close arms 10m spiderman crawl 10m burpee broad jump *3 rounds of* 5 jump squats 5 push-ups 5 power cleans T.U.P. (Time) 15-12-9-6-3 Reps For Time Power Cleans (135/95 lb) Pull-Ups Front Squats (135/95 lb) Pull-UpsIn honor of, U.S. Army Staff Sgt. Michael H. …
CrossFit – Thu, May 11
Turn2CrossFit – CrossFit Warm-up 400m row worlds greatest stretch 5 yogi push-ups 10 banded pull aparts (across chest & OH) 10 banded OHS 8/5 cal row (race pace) 5 behind the neck push press 45/35 8/5 cal row 5 OHS 45/35 Overhead Squat Take 15 minutes to build to a 1RM Overhead Squat (from rack) “Don’t Make Me Turn This …
CrossFit – Wed, May 10
Turn2CrossFit – CrossFit Warm-up 400m run couch stretch 10m elbow/reach stretch 5 therapy squats holding rig *3 rounds of* 10m high knees 10m butt kickers 5 back squats Back Squat 5×5 Back Squat. Lift every 3 minutes. All sets at the same weight. Use 70-75% of 1RM as a guide. **After each set, hit a max set of strict chin …
CrossFit – Tue, May 9
Turn2CrossFit – CrossFit Warm-up 400m run banded Achilles stretch Pigeon stretch 5 sumo squats PVC pass throughs & shoulder stretches 5 banded PVC OHS on rig 30 singles/DU’s 10 high hang snatch grip high pulls 45/35 30 singles/DU’s 10 OHS 45/35 Squat Snatch Every :30 for 20 sets(10 minutes) perform 1 squat snatch. Start at a moderate to light weight …
CrossFit – Mon, May 8
Turn2CrossFit – CrossFit Warm-up 500m row iron cross thread the needle 10m knuckle draggers *3 rounds of* 5 supermans 5 DL’s 20m Bear crawl (10 forward/10 backward) Deadlift 5×8 Deadlift at 60% of 1 RM. All sets should be at the same weight. Lift every 3 minutes. **After each set, hit a max set of strict ring dips or box …
CrossFit – Sun, May 7
Turn2CrossFit – CrossFit Warm-up 3 min Bike/Ski/Row Jose Shoulder Warm up 2 Rounds: 10 Jerk Dips 8 Push Press 6 Push Jerk 4 Split Jerk. 10 min EMOM 2 Tall Jerk 1 Pause Split Jerk PP+PJ+SJ (Weight) Build to a heavy weight for this complex. Focus on the dip being the same for all 3 lifts. Work on driving all …