Turn2CrossFit – CrossFit Warm-up 500m row arm circles (forward/backward & big/small) open/close arms 10m quad stretch 10m knees to chest stretch 5 90/90 hip stretch *3 rounds of* 10 mt. Climbers (r/l=1) 5 tempo Superman’s 3 back squats 6 Sets: Pause Back Squat 3 Pause Back Squats. 3 second pause at the bottom. Rest 2 minutes between sets. Build up …
CrossFit – Tue, Apr 11
Turn2CrossFit – CrossFit Warm-up 400m run or 1000m bike achilles stretch with band pigeon stretch *2 rounds of* 10m burpee broad jump w/2 air squats 10m high knees 7/5 cal ski Jump Rope Skill Work 2 rounds- 1 minute stations -Single Unders -Tall Singles -Single, Double, Single, Double -Rest -Double Unders -Single Crossovers “Yoshi” (AMRAP – Reps) 20 Minute EMOM: …
CrossFit – Mon, Apr 10
Turn2CrossFit – CrossFit Warm-up 300m run achilles stretch 10m elbow/reach stretch *3 rounds of* 5 medball cleans 20/14 10m Bear crawl 50m run 5 Sets: 3 Hang Power Cleans (Above knee)+ 2 Hang Squat Cleans (Below knee)+ 1 Squat Clean (from floor) Build to heavy over the 5 sets. Rest 2 minutes between sets. Complete as a complex without dropping …
CrossFit – Sun, Apr 9
Turn2CrossFit – CrossFit Warm-up 3 min Bike/Ski/Row 3 RDS: 10 Banded Pull Aparts 10 Banded Stretches 10 Lu Raises 5 Push Press 5 Push Jerk 5 Tall Jerk 10 min EMOM 2 Overhead Step to Split Jerk 2 Jerk Balance OH Step to Split Jerk: https://www.youtube.com/watch?v=jPq6A4O5EhY Jerk+Jerk (Build to a heavy set of 2 jerks.) Build to a heavy double …
Endurance Club – Sun, Apr 9
Turn2CrossFit – Endurance Club Easter EggMOM (No Measure) ALT EMOMS 0-12min 10 HR Push-Ups 12/9 Cal Bike 15 Wallballs 18-30min 3 Squat Snatch (70-80%) 12/9 Cal Row 15 T2R 36-48min 5 C2B 12/9 Cal Ski 15 Abmat Sit-Ups *Run 800m after every EMOM RX+ Version: 0-12 5 Wall Walks 18-30 same 36-48 RMU & GHD
CrossFit – Sat, Apr 8
Turn2CrossFit – CrossFit Saturday Partner Workout Warm Up -500m Run / 600m Row -Pigeon Stretch -Iron Cross -10 Banded Pull aparts (across the chest and behind the neck) then 3 rounds of: -5 Sumo Squats -10m Bear Crawl -100m Run -5 Empty Barbell Power Cleans (add weight on 2nd and 3rd round) -5 Empty Barbell Front Squats (add weight on …
CrossFit – Fri, Apr 7
Turn2CrossFit – CrossFit Warm-up 2:00 min bike, row, ski, or 300m run 10m spiderman crawl 10 banded pull aparts (across chest & OH) 5 banded OHS *4 rounds of :20 sec on, NO REST* -jumping jacks -air squats -burpees -ring rows “Runyan” (AMRAP – Rounds and Reps) 24 Minute AMRAP: 21 Bar over Burpees 7 Deadlifts (1.5x bodyweight) 10 Pull-upsThis …