Turn2CrossFit – CrossFit Warm-up 400m row :30 sec couch stretch :30 sec pigeon stretch 8-6-4 of: burpees air squats DB snatch (light weight) cal row Pistol Skill Work Spend 12 minutes working on pistol progression. -Gymnastics air squat (feet and knees together) -Toe spot behind -Self supported pistol (foot resting behind calf) -Eccentric loading down+ push-up to the top (with …
CrossFit – Tue, Feb 14
Turn2CrossFit – CrossFit Warm-up 300m run 10m elbow/reach 5 sumo squats 10 arm circles (forward/backward & big/small) open/close arms *3 rounds of :20 sec on :10 sec off of* mt climbers kip swings med ball cleans (light weight) strict press 45/35 6 Sets: Every 2 Minutes Metcon (Weight) 100m Run 2 Squat Clean + 2 Front Squats *moderate weight, unbroken …
CrossFit – Mon, Feb 13
Turn2CrossFit – CrossFit Warm-up 500m row pigeon stretch 10m knuckle draggers *3 rounds of* 10 tuck jumps 10 deadlifts 45/35 10 wall balls (light weight) Deadlift 5×2 Deadlift. Go heavier than 1/30. All sets done at the same weight. Rest 2 minutes in between sets. “Amor” (AMRAP – Rounds and Reps) 4 Sets: 3 Minute AMRAP: 3 Deadlifts 225/155 6 …
Sunday Lifting
Turn2CrossFit – CrossFit Warm-up 3 min bike/ski/row 10M Bear Crawl 10M Inch Worm 20 Banded Stretchs 15 Banded Presses 10 Lu Raises Burgener Warm Up 2x 5min EMOM (No Measure) 1st EMOM: 2 Tall Power Snatch + OHS 2nd EMOM: 2 Snatch High Pull + Power Snatch 1 High Hang Power Snatch+1 Low Hang Power Snatch+Power Snatch (Weight)
Endurance Club – Sun, Feb 12
Turn2CrossFit – Endurance Club Super Bowl SERC (4 Rounds for reps) Partner 1- Home Partner 2- Away 1st Quarter- (10 min amrap) 2-4-6-8… 25m Shuttle Sprint DBall/Sandbag over shoulder 150/100 P1- Begin on Shuttle Sprint P2- Begin on Sandbag *switch when work is complete 2nd Quarter- (10 min amrap) “I go, you go” 5 axle bar push jerks 135/95 6 …
Partner WOD
Turn2CrossFit – CrossFit Warm-up 400m RUN, ROW, SKI band stretches 10 sumo squats 10 star jumps 50 singles 3 rounds: 5 banded pvc deadlifts 5 muscle clean 45/35 5 strict press double under practice Clean and Jerk (Build to the heaviest weight 1-1-1-1-1) Grace under pressure (Time) FOR TIME: 60 Clean and Jerks 135/95 3,2,1 GO.. Partner A- Clean and …
CrossFit – Fri, Feb 10
Turn2CrossFit – CrossFit Partner Workout (AMRAP – Rounds and Reps) 22 Minute AMRAP: 60 Cal Ski 40 Squat Snatches 135/95 20m Sandbag Carry (each athlete)100/75 *One athlete works at a time. Split reps evenly. Sandbag carry is done by each athlete. “Steven Bates” (Time) 2 Rounds: 35 Knees to Elbows 35 Thrusters 45/35 35 Air Squats 35 Overhead Squats 45/35 …