Turn2CrossFit – CrossFit Warm-up 500m row or run 10m knuckle draggers 10m lateral lunge PVC pass throughs & around the worlds *3 sets of* 5 tempo Superman’s 5 Deadlifts PVC/barbell 5 hang power snatches 5 OHS 100m run Deadlift 3×10 Deadlift. Chose a weight that will be challenging for 10 touch and go reps. -Rest 2 minutes between sets “Spark” …
Endurance Club – Sun, Feb 26
Turn2CrossFit – Endurance Club “Popeye” (AMRAP – Reps) 45 Minute AMRAP: 10 Pull-Ups 20 Push-Ups 30 Air Squats 15 Pull-Ups 30 Push-Ups 45 Air Squats 20 Pull-Ups 40 Push-Ups 60 Air Squats 25 Pull-Ups 50 Push-Ups 75 Air Squats 30 Pull-Ups 60 Push-Ups 90 Air Squats Continue with rep scheme and get as far as possible. *Every 5 minutes, Run …
CrossFit – Sun, Feb 26
Turn2CrossFit – CrossFit Warm-up 3 min bike/ski/row 10m inch worm 10m bear crawl 10m spider lunge 20 banded pull apart 15 Lu Raises 10 sumo squats Burgener Warm up 2 x 7 EMOM 1st EMOM- 3 Snatch Pull to Hold https://www.youtube.com/watch?v=73ZU1r4TyqY 2nd EMOM- 3 Snatch Balance https://www.youtube.com/watch?v=8KKQTdnxWso 2 Floating Power Snatch + 1 Power Snath https://www.youtube.com/watch?v=aErDxiEaUz0
CrossFit – Sat, Feb 25
Turn2CrossFit – CrossFit Partner Wod! (Time) Workout for today Partner WOD For Time: 200 Wall Balls together split evenly Then 42-30-18 of DL and handstand push ups split evenly (Throughout workout every 5 min complete 24/20 Cal Bikesplit between athletes) Rx= 225/15530 Min Cap Rx+=275/195
CrossFit – Fri, Feb 24
Turn2CrossFit – CrossFit Warm-up 500m row couch stretch pigeon stretch iron cross thread the needle *3 sets of* 20m shuttle run 1 burpee + 1 jumping pull-up+ 1 air squat *2 sets of* 3 power cleans 45/35 3 front squats 3 push press 3 thrusters CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as …
CrossFit – Thu, Feb 23
Turn2CrossFit – CrossFit Warm-up 3:00 min row, bike, or ski 10m elbow/reach stretch banded shoulder stretches on rig *3 rounds of :20 sec on :10 sec off* -high knees -ring rows -flutter kicks -wall sit “Pick Your Poison” (Checkmark) 20 Minute EMOM: Odd Min- Movement 1 Even Min- Movement 2 *Pick 2 movements of your choice that are weaknesses …
CrossFit – Wed, Feb 22
Turn2CrossFit – CrossFit Warm-up Fish game on rower achilles stretch on rig downward dog 10m Spider-Man crawl *3 rounds of* 10m Bear crawl forward 10m Bear crawl backward 5 light weight DB C&J each side 5 wall balls (light weight) Double Under Skill Work Spend 12 Minutes working through the following progression. 10 R/Lwrist rotations with rope in hand (try …