Turn2CrossFit – CrossFit Warm-up 3min Bike/Ski/Row 10m spiderman lunge with reach 10m bear crawl 10 sumo squat 20 banded pull aparts 15 banded presses 10 Lu Raises 2 Rounds: 5 High power clean 5 Front squat 5 Tall Clean 2 Rounds: 5 Shoulder Press 5 Push Press 5 Push Jerk 2x 6EMOM 1st EMOM: 1 Tall Jerk+1 Jerk Balance+Split Jerk …
CrossFit – Sat, Mar 11
Turn2CrossFit – CrossFit HSPU SKILLS AND DRILLS We will spend the first half of class working on skills to progress and improve your kipping HSPU! “Upside Down” (4 Rounds for reps) 4 Rounds: 1 Minute Stations -Cal Bike -HSPU -Abmat SitupsScore= Reps of HSPU for each round
CrossFit – Fri, Mar 10
Turn2CrossFit – CrossFit Warm-up 300m row or run pigeon stretch 5 air squats 10 arm circles (big/small & forward/backward) 9-6-3 wall balls (light weight) power clean 45/35 burpees over bar Roberts Ridge (Time) For Time 10 Clean and Jerks (185/115) 20 Kettlebell Swings (70/53) 30 Thrusters (95/65) 40 Chest-to-Bar Pull Ups 50 Over-the-Bar Burpees 60 Wall Balls (20/14) 70 Cal …
CrossFit – Thu, Mar 9
Turn2CrossFit – CrossFit Warm-up 400m row or run 10m elbow/reach stretch banded shoulder stretches on rig *3 rounds of* 10 plate halos 25/15 (5 each side) 10 alt. Lunges 150m row Pullup/Dip Complex 10 Minute EMOM: 5 Strict Pullups 5 Strict Dips *This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing …
CrossFit – Wed, Mar 8
Turn2CrossFit – CrossFit Warm-up On a 12:00 min clock fish game on rower couch stretch pigeon stretch 10 air squats elbow rotations w/ empty barbell *AMRAP of* 3 front squats as close to rig as possible 3 push press 6 step-ups/box jumps 6 Sets: Front Squat 1 1/4 You will squat down (ass to grass), up 1/4 of the way, …
CrossFit – Tue, Mar 7
Turn2CrossFit – CrossFit Warm-up 400m run or 1000m bike PVC pass throughs and around the world’s 9-6-3 of: cal bike buprees kip swings Muscle Up Skillwork Spend 8-10 min working through the following progression of muscle ups: *note: if you are still working to get pullups, take this time to practice the hollow/arch kip swing or some spotted pullups with …
CrossFit – Mon, Mar 6
Turn2CrossFit – CrossFit Warm-up 300m run or ski thread the needle iron cross *3 sets of* 5/3 cal ski erg 3 pushups 3 power cleans PVC or 45/35 3 push press 3 push jerks 3 split jerks 5 Sets: Push Press+ Push Jerk+ Split Jerk “Snowball” (Time) For Time: 10-1 Power Clean 135/95 Push Jerks Cash Out: 50 PushupsRx+=175/125 23.3 …