Turn2CrossFit – CrossFit Warm-up 2 minute Jump Rope then 3 Rounds 5 3 second pause Back Squats 5 3 second descent HSPU 5 DB Hang Squat Cleans Back Squat Deload Week- 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% **Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the …
Endurance Club – Sun, Oct 1
Turn2CrossFit – Endurance Club Fifth Love Sense (No Measure) AMRAP 14min 200m run 85-90% 200m run 40-50% Max Pull Ups AMRAP 14min 200m run 85-90% 200m run 40-50% Max DB Incline Bench AMRAP 14min 200m run 85-90% 200m run 40-50% Max Toes to Rings *Each set begins with partners running a hard 200m followed by an easy 200m. Partners then …
CrossFit – Sun, Oct 1
Turn2CrossFit – CrossFit Warm-up 3min Bike/SkiRow 10m Samson stretch 10m duck walk 10m broad jump w/ 2 squats Tabata: Jump squats russian baby makers Clean high pulls Tall muscle cleans 10 Rounds every 90 Secs Tall clean+High Hang Power Clean+Low Hang Squat clean+FS Clean+Clean+FS+Clean (Weight) Build to a heavy on this complex. Can be either power or squat clean.
CrossFit – Sat, Sep 30
Turn2CrossFit – CrossFit Fall (Time) Teams of 3 One-minute rotating stations 6000 m Row 150 Bumper Plate Devil’s Press 300 Overhead SquatsRx: 35/ 25 plates DP 95/65 OHS Each movement is a station Rotate every minute to the next station until all reps are complete When one of the movements is complete, it becomes a rest station When two movements …
CrossFit – Fri, Sep 29
Turn2CrossFit – CrossFit Warm-up 5 rounds of “Rowling” *every round complete burpees for every meter over or under. world’s greatest stretch 2 sets: 10 ball slams 5 front squats or med ball front squats 5 deadlift or med ball box step ups Partner Workout (AMRAP – Rounds and Reps) 24 Minute AMRAP: 60 Cal Row (Shared with partner) 30 Med …
CrossFit – Thu, Sep 28
Turn2CrossFit – CrossFit Warm-up 500m Row 10 Prone Shoulder CARS 3 Kick up to Handstand and hold :10 then 2 sets: 10 Lu Raises 5 Knee Tucks/ Toes to Bar 5 Strict Pullups 5 Push Press *Build in weight Push Press 1x 5 @ 75% 1x 3 @ 85% 1x 1+ @ 95% **Use 90% of 1RM for percentages (ex. …
CrossFit – Wed, Sep 27
Turn2CrossFit – CrossFit Warm-up 400m Run then 3 Sets- 10 Banded Good Mornings 5 Inch Worms 5 Deadlifts *Build in deadlift weight Deadlift 1x 5 @ 75% 1x 3 @ 85% 1x 1+ @ 95% **Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .75 for your weight of the first set.) When you get …