Turn2CrossFit – CrossFit Warm-up 400 m run 20 banded pull apart 20 banded good mornings 20 banded overhead press 3 rounds of 10 kb rdl 10 banded kb swings 5 kb press each arm Partner Workout!! (AMRAP – Rounds and Reps) 30 Minute AMRAP: One partner is the time keeper: 0-10 is on the bike 11-20 is on the rower …
CrossFit – Fri, Jan 13
Turn2CrossFit – CrossFit Warm-up 400m run, ski, row, or 1000m bike 10 banded pull alerts (across chest and OH) 10m toy soldiers 10m lateral lunge *3 rounds of* 20 mt climbers 10 light weight KB swings 5 ring rows The Seven (Time) 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 …
CrossFit – Thu, Jan 12
Turn2CrossFit – CrossFit Warm-up 400m row 10m elbow/reach stretch 10m butt kickers iron cross stretch 10 arm circles (forward & backward) 5-4-3 cal row ashley’s Ashley = 1 burpee + 1 jumping pull up + 1 air squat 4 Sets: Back Squat 5 Back Squats (75-80% of 1RM) build to weight and stay at same weight for all sets *After …
CrossFit – Wed, Jan 11
Turn2CrossFit – CrossFit Warm-up 400m run banded shoulder stretches on rig partner dead hang from rig stretch *3 rounds of* 5 hallow to superman 5 light weight KB push press (each side) 5 light weight KB snatches (each side) 50m run () Toes to Bar Skillwork Complete 5 sets as a class: -Jump to Hollow Body Position on the bar …
CrossFit – Tue, Jan 10
Turn2CrossFit – CrossFit Warm-up 3:00 min bike Couch stretch Iron cross stretch thread the needle stretch 10 open/close arms *3 rounds of* 10/8 cal bike 10 Hang Power Clean and Jerks with empty BB 10 Russian twists (r/l=1) 6 Sets: Every 2 Minutes Metcon (Weight) 10/8 Cal Bike 5 Hang Power Clean and Jerks *Choose light/ moderate weight, move fast …
CrossFit – Tue, Jan 10
Turn2CrossFit – CrossFit Warm-up 3:00 min bike Couch stretch Iron cross stretch thread the needle stretch 10 open/close arms *3 rounds of* 10/8 cal bike 10 alt. Hang DB snatch (light weight) 10 Russian twists (r/l=1) 6 Sets: Every 2 Minutes Metcon (Weight) 10/8 Cal Bike 5 Hang Power Clean and Jerks *Choose light/ moderate weight, move fast and efficiently. …
CrossFit – Mon, Jan 9
Turn2CrossFit – CrossFit New Cycle Monday- We will be building strength in the Push Press and Deadlift. Tuesday- The focus will be on building work capacity and practice cycling a light to moderate barbell weight. Wednesday- Gymnastic Skillwork with focus on toes to bars, pullups/chest to bars, and handstand pushups and hs walks. Thursday- Maintaining strength in the Back Squat …