Turn2CrossFit – CrossFit Warm-up 300m run or 350m row 10m quad stretch 10m lateral lunge 10 arm circles (forward/backward, big/small) *3 rounds of :30 sec on* jumping jacks downward dog stretch jump squats inch worm in place Tuder (Time) For Time: (with a Partner) 1 mile Run (together) 31 Push-Ups (each) Then, 20 Rounds (switch after each round) of: 3 …
CrossFit – Thu, Jan 19
Turn2CrossFit – CrossFit Warm-up Finish within 6:00 min: -300m run -Achilles stretch -pigeon stretch -iron cross -thread the needle *2rounds of* :30 sec singles or DU’s 10 alt toe touch V-ups 5 push ups 5 back squats 4 Sets: Back Squat 5 Back Squats *go heavier than last week. After each set go directly into 10 strict ring dips. -Rest …
CrossFit – Wed, Jan 18
Turn2CrossFit – CrossFit Warm-up On a 9:00 min clock: 300m run PVC pass throughs and shoulder stretches *AMRAP OF* 10m Bear crawl 5/3 cal ski 5 PVC/barbell power snatches Handstand Skill Work Spend 12 minutes working on handstand walks. Some progressions to follow… -Wall walk -Kick up to wall with assistance -L kickup to wall using box -HS walk with …
CrossFit – Tue, Jan 17
Turn2CrossFit – CrossFit Warm-up 400m row 5 cherry pickers iron cross stretch 10 banded lat pull downs *2 rounds of* 9/6 cal row 10m walking lunges w/twist 10m burpee broad jump w/2 squats 6 Sets: Every 2 Minutes Metcon (Weight) 12/9 Calorie Row 5 Thrusters *Chose light/moderate weight, move fast and efficiently. **Stay at same weight for all sets. “Walk …
CrossFit – Mon, Jan 16
Turn2CrossFit – CrossFit Warm-up 3:00 min bike 10m toe grab stretch 10 empty barbell good mornings *3 rounds of* 10/7 cal bike 5 tempo Superman’s 5 Deadlifts Deadlift On a 15 minute clock.. 5-5-3-3-3 Build to heavy set of 3. -Rest 2 minutes between sets. “MLK Jr.” (Time) 5 Rounds For Time: 15/12 Cal Bike 10 Dball over shoulder 90/60Rx+= …
Endurance Club – Sun, Jan 15
Turn2CrossFit – Endurance Club Bro Sesh and Booty Builder (AMRAP – Rounds and Reps) AMRAP 40 Run 1200m 5 RDS 10 reps each BB Bent over row BB curl BB press Push-ups Run 1000m 4 RDS 20 reps each KB DL KB Front Rack Lunges KB Goblet Squats Run 800m 3 RDS 20 reps each GHD/AMSU Alt V-Up Or alt …
CrossFit – Sun, Jan 15
Turn2CrossFit – CrossFit Warm-up 3 min Bike/Ski/Row 10m of elbow lunge stretch 10m Duck walk 10m Broad jump with 2 air squats 10 sumo squats 3 rounds with barball: 5 High Muscle Cleans 5 Tall Power Cleans 5 Front Squats 10 min EMOM (No Measure) Clean High Pull x2 + Power Clean PC+FS+FS+SC (Weight) Power Clean+Front Squat x2+Squat clean