Turn2CrossFit – CrossFit Warm-up 3 min Bike/Ski/Row Front rack PVC stretch 20 PVC good mornings 15 Jumping Squats 3 RDS: 5 muscle clean 5 tall power clean 5 low hang power clean 10 min EMOM 1 Pause at knee power clean + 1 low hang power clean + 1 high hang power clean 2 Power Cleans+ 1 Hang Power Clean …
Endurance Club – Sun, Mar 5
Turn2CrossFit – Endurance Club Couple Couplets (2 Rounds for reps) 40 Minutes Total Time: 2 times through, 4 min stations Station 1: 500m Run or 30/25 Cal bike Max Plank Hold Station 2: 400m Run or 25/20 Cal Bike Max GHD/Abmat sit-ups Station 3: 300m Run or 20/15 Cal Bike Max DB Box Step Ups 50/35, 20″ Station 4: 200m …
CrossFit – Sat, Mar 4
Turn2CrossFit – CrossFit Yes, Master Chief! (AMRAP – Rounds and Reps) Warm Up 500m row or 600m run World’s greatest stretch Thread the needle Iron Cross 3Rds 10 Jumping Jacks 5 Cleans 5 Burpees 5 Air Squats Partner WOD 30min AMRAP PA 2Rds The Chief 135/95 PB Sandbag Hold70/100 Switch partners, repeat Then 200m Run together PA Can only be …
CrossFit – Fri, Mar 3
Turn2CrossFit – CrossFit Warm-up 300m run, row, or ski *5:00 min AMRAP* -5 jumping jacks -10m Bear crawl -10 PVC muscle snatches -10 overhead PVC alt lunges -5 lateral hops over PVC -15 single unders *1 set* -5 hand release push-ups -3 wall walks (Open standard) -5 HSPU’s *2 sets* -3 hang power snatches -3 OHS’s -3 hang squat snatches …
CrossFit – Thu, Mar 2
Turn2CrossFit – CrossFit Warm-up 500m run or row banded shoulder stretches on rig Pigeon stretch 5 sumo squats *4 rounds of* 5m lateral plank walk (R & L) 5 jump squats 5 plate halos 25/15 (R & L) 10m walking lunges () “Pick Your Poison” (Checkmark) 20 Minute EMOM: Odd Min- Movement 1 Even Min- Movement 2 *Pick 2 …
CrossFit – Wed, Mar 1
Turn2CrossFit – CrossFit Warm-up 3:00 min bike, row, or ski 10m Spider-Man crawl 10 banded shoulder stretches (across chest & OH) 6:00 min medball musical chairs (coaches choice movements) Bar Muscle Up Skill Work Spend 12 Minutes progressing through the following: -Jump to bar kip swing -Jump to bar kip swing bringing hips to bar as high as possible -3 …
CrossFit – Tue, Feb 28
Turn2CrossFit – CrossFit Warm-up On a 10:00 clock: 2:00 min bike or row couch stretch pigeon stretch iron cross thread the needle *AMRAP of* -150m row -5 push-ups -5 power cleans -5 front squats 6 Sets: Every 2 Minutes Metcon (Weight) 250/200m Row 3 Position Squat Clean (Hip, Above Knee, Floor) *Build in weight “Ignite” (Time) For Time: 30 HSPU …