Turn2CrossFit – CrossFit Warm-up On a 10 min clock… 300m run 10m quad stretch 10m knee to chest stretch 10m inch worm w/2 pushups *3 rounds of * 5 back squats 50m run *Build in weight for back squat every round 4 Sets: Back Squat 5 Back Squats at 60% of 1 Rep Max. (deload) *Complete 10 Strict Pullups immediately …
CrossFit – Wed, Feb 1
Turn2CrossFit – CrossFit Warm-up 300m run 10m elbow/reach 5 sumo squats 10 banded pull aparts (across chest & OH) *3 rounds of :20 sec on, :10 sec off* mt climbers wall balls bear crawl ring rows Rope Climb Skill Work Spend 12 Minutes practicing securing the wrap for rope climbs. Progress through the following: :20 Hold on the rope 3 …
CrossFit – Tue, Jan 31
Turn2CrossFit – CrossFit Warm-up 2:00 min bike iron cross thread the needle PVC pass throughs 2:00 min bike *As a class* 4 down & finish 4 high and outside elbows 4 muscle snatches 4 OHS 4 power snatches 6 Sets: Every 2 Minutes Metcon (Weight) 10/8 Cal Bike 5 Hang Power Snatches *Choose light to moderate weight you can do …
CrossFit – Mon, Jan 30
Turn2CrossFit – CrossFit Warm-up Fish game on rower 10 arm circles (forward/backward & big/small) 10 open/close arms :30 sec handstand hold 10 good mornings 45/35 *3 rounds of* 5-10 pushups 5 deadlifts 5 power cleans Deadlift Deadlift 5×2 at 80-85% of last 3 Rep Max. All sets at the same weight. Rest 2 minutes in between sets. “Speed Walk” (2 …
Endurance Club – Sun, Jan 29
Turn2CrossFit – Endurance Club “Balls to the Wall” (Time) All movements done with the wallball For Time: Buy In : 800m wallball run 21-15-9 WB Sit Ups (RX+ GHD) WB Russian twists (L/R = 1) 400M wallball run 50WB (3 burp penalty for every break) 400m wallball run 21-15-9 G2OH W/wallball Lat Burp over WB 400m wallball run 20 RL …
CrossFit – Sun, Jan 29
Turn2CrossFit – CrossFit Warm-up 3 Min Bike/Ski/Row 20m bear crawl 20 banded pull aparts 15 Lu Raises PVC pass throughs 3 Rounds: 10 Jerk Dips 8 Push Press 6 Jerk Balance 4 Tall Jerks 10 min EMOM Push Press+Push Jerk+Split Jerk Split Jerk (5 x 3 Build to a heavy set of 3)
CrossFit – Sat, Jan 28
Turn2CrossFit – CrossFit Saturday Partner WOD (Calories) 30 minAMRAP: Parter A performs: 10 HSPU 3 Curtis P 115/85 (1 hang squat clean + 1 front rack lunge each leg + 1 push press) Partner B: rows for calories until A finishes Curtis P. *At 0:00 & 15:00, stop and perform 100 abmat sit-ups. Split work evenly* RX+= 135/105 GHD