Turn2CrossFit – CrossFit Warm-up 200m run 10 banded pull aparts (across chest & OH) 10m quad stretch 10m lateral lunge 10m crab walk 10 air squats *3 rounds of* 5 ring rows 30 singles/DU’s 5 back squats 4 Sets: Back Squat 5 Back Squats. Go heavier than 1/26. Stay at the same weight for all sets. -Perform 10 Strict Ring …
CrossFit – Wed, Feb 8
Turn2CrossFit – CrossFit Warm-up On a 10:00 min clock: 400m run PVC pass throughs & shoulder stretches 10 PVC good mornings *AMRAP* 7/5 ski 10m Bear crawl 5 Deadlifts 5 hang power clean 5 push jerks Handstand Skill Work Spend 12 Minutes working on Handstand Pushups. Progress through from the following movements. 10 Box Pushups 10 Pushups 10 Knees on …
CrossFit – Tue, Feb 7
Turn2CrossFit – CrossFit Warm-up 300m row or run pigeon stretch iron cross thread the needle *12-9-6* cal row wall balls knees raises 6 Sets: Every 2 Minutes Metcon (Weight) 15/12 Cal Row 7 DB Thrusters *Choose weight you can go unbroken. Push the pace on the rower.Score= DB weight “Pin the tail on the donkey” (Time) For Time: 1000m Row …
CrossFit – Mon, Feb 6
Turn2CrossFit – CrossFit Warm-up 3:00 min bike 5-10 plate halos 25/15 *3 rounds of* 7/5 cal bike 10m burpee broad jump 5 strict press 45/35 () Push Press 5×2 Push Press. Go heavier than 1/23. All sets at the same weight. Rest 2 minutes between sets. “Piñata” (Time) 4 Rounds For Time: 15/12 Cal Bike 12 Burpee Box Jump Overs …
CrossFit – Sun, Feb 5
Turn2CrossFit – CrossFit Warm-up 3 min Bike/Ski/Row 10m spider lunge stretch 10m broad jump with 2 air squats 10 sumo squats Pvc stretch for front rack 3 Rounds: 5 rack deliveries 5 high hang power cleans 5 tall cleans 5 front squats 10 min EMOM 2 Pause at top of knee power cleans 1 Front squat Clean+Power Clean+Power Clean+Clean (Weight) …
CrossFit – Sat, Feb 4
Turn2CrossFit – CrossFit Team of 3! (Calories) 24 Minute AMRAP: A1- 2 rounds: 12 DB Snatches 50/35 (alternating arms, holding 2 dbs) 10 Box Jump Overs 24/20” A2- Ski Cals A3- Rest *Rotate when A1 completes 2 rounds. *Score is total calories.
CrossFit – Fri, Feb 3
Turn2CrossFit – CrossFit Warm-up 2:00 min row, bike, ski, or 300m run 10m elbow/reach stretch iron cross stretch 10 Kip swings *2 rounds of Cindy* 5 pull-ups 10 push-ups 15 air squats “Air Force” (Time) For Time: 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats …