Turn2CrossFit – CrossFit Warm-up 300m row, run, or ski couch stretch pigeon stretch 5 air squats *3 rounds of* 20m Bear crawl 5-10 Kip swings 5 wall therapy squats 150m row Lifting Complex (Weight) 4 Front Squats 8 Back Squats 55-65% of 1RM Front Squat *Lift every 3 minutesDeload week. Subtract 20 pounds from your heaviest complex. “Cheers” (AMRAP – …
Endurance Club – Sun, Jan 1
Turn2CrossFit – Endurance Club New Year, Same Us (Time) 10-8-6-4-2 Bench (205/155) Double DB OH Reverse Lunge (50/35) *15 TTB between ea round 2 mile Run 10-8-6-4-2 Bench (205/155) Double DB OH Reverse Lunge (50/35) *15 TTB between ea round
CrossFit – Sat, Dec 31
Turn2CrossFit – CrossFit Warm-up 3 minute row or ski 3 rounds 10m inch worm with push-up 10 bandedgood mornings 10 ring rows 10 med ball cleans 10 deadlifts (add weight each round) “New Year’s Pre Party” (AMRAP – Rounds and Reps) 25 Minute AMRAP: 20 Deadlifts 225/155 23 Wallballs 20/14 20 Pullups 23 Pushups Cash Out: 2023m Row (performed immediately …
CrossFit – Fri, Dec 30
Turn2CrossFit – CrossFit Warm-up 2:00 min row, bike, ski, or 400m run banded shoulder stretches on rig *3 rounds of* 5 cal row/ski/bike 5 push ups 5 DB push press (light weight) or barbell power snatches “Oscar” (AMRAP – Rounds and Reps) 23 Minute AMRAP: 9 Devil Press (2×40/25lb) 20 Alternating DB Lunges 9 DB Push Press 20 Situps Partner …
CrossFit – Thu, Dec 29
Turn2CrossFit – CrossFit Warm-up 300m run achilles stretch on rig worlds greatest stretch arm circles (forward & backward) open/close arms 4 rounds of :30 sec on -high knees -elbow plank hold -jumping jacks -alt. Lunges “Sapphire” (6 Rounds for reps) 6 Sets: 3 Minute Work/ 1 Minute Off 300m Run Max KB Swings 53/35Score= KB Swings for each round
CrossFit – Wed, Dec 28
Turn2CrossFit – CrossFit Warm-up 3:00 bike or ski pigeon stretch on box 10 air squats 10 banded pull aparts 10 banded overhead presses 7-5-3 hang squat cleans PVC or45/35 Thrusters (1) burpee + (1) step up 7 Sets: Every 2 Minutes 2 Hang Clusters Build up each set to heaviest for 2 clusters in a row. “Azure” (Time) 5 Rounds …
CrossFit – Tue, Dec 27
Turn2CrossFit – CrossFit Warm-up 400m run 10 PVC pass throughs & shoulder stretches *3 rounds of* 10m crab walk (forward or reverse) 10 russian twists 25/15 (r/l=1) 10 Kip swings 10 Sets: (:30 WORK/:30 REST) Alternate between movements. Ring Dips Strict Ring Dips. Scale with box dips. Score=Max unbroken set Weighted Leg Raise (Weight) “Cobalt” (Time) For Time: 36 Pullups …