Turn2CrossFit – CrossFit Warm-up On a 9:00 min clock: 300m run or row 10m elbow/reach stretch 10m lateral lunge 10m in much worm *AMRAP OF* 5 tempo Superman’s 5 thrusters 45/35 100m run Front Squat 7X3 Front Squats. Go heavier than last time (11/28) Lift every 3 minutes. “Indigo” (AMRAP – Rounds) 10 Minute AMRAP: “Bella Complex” 1 Rep is …
CrossFit – Sat, Dec 24
Turn2CrossFit – CrossFit 12 Days of Christmas Barbell (Time) 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Press 5 Back Squats 6 Push Press 7 Thrusters 8 Squat Cleans 9 Push Jerks 10 Hang Power Snatch 11 Overhead Squats 12 Sumo Deadlift High Pull (95#/65#) Warm-up 3 minute run/bike/row/ski 10 air squats 10 banded good mornings 10 …
CrossFit – Fri, Dec 23
Turn2CrossFit – CrossFit “12 Days of Christmas” (Time) 1- Clean and Jerk 225/155 (75% 1RM, 3-5 UB) 2- Ring Muscle Ups/ Bar Muscle Ups (2:1 C2B) 3- Box Jumps 24/20″ 4- Hang Squat Snatch 135/95 (55% 1RM, 7-12 UB) 5- Lateral Burpees over the bar 6- Alternating Pistols 7- Push Press 135/95 8- Toes to Bars 9- Wallballs 20/14 10- …
CrossFit – Thu, Dec 22
Turn2CrossFit – CrossFit Warm-up 300m row or run 10m quad stretch 10m lateral lunge iron cross stretch thread the needle stretch *3 rounds of* 150m row 4 burpees over the rower 10 mt. Climbers (r/l=1) “Here Comes Santa Claus” (Distance) 24 Minute Max Meters on Rower: Every 6 minutes, including at 0… 25 Abmat Situps 10 Strict Press 115/85 *may …
CrossFit – Wed, Dec 21
Turn2CrossFit – CrossFit Warm-up World’s greatest stretch 5 minute AMRAP: 10 knee tucks 10 pvc snatch balances 10 burpees with no push-up Burgener Warmup with pvc pipe 15 Minute EMOM: Squat Snatch+ Overhead Squat Build up to heaviest possible for the complex. “Deck the Halls” (AMRAP – Rounds and Reps) 9 Minute AMRAP: 3 Rope Climbs 18 Overhead Squats 95/65
CrossFit – Tue, Dec 20
Turn2CrossFit – CrossFit Warm-up 3:00 min bike 5 cherry pickers 10 banded pull aparts (across chest & OH) *3 rounds of* 20m Bear crawl 3 Jefferson curls (add weight and height if needed) 7/5 cal bike () 10 Sets: (:30 WORK/:30 REST) Alternate between movements. Ring Rows Max ring rows with feet elevated. Rx+= Use the false grip Handstand Hold …
CrossFit – Mon, Dec 19
Turn2CrossFit – CrossFit Warm-up 400m run couch stretch pigeon stretch 5 therapy squats on rig *4 rounds of :20 sec on, :10 sec off* air squats box step ups DB hang c&j’s (light weight & alt arm each round) 4 Sets: Lift every 3 minutes. Lifting Complex (Weight) 4 Front Squats 8 Back Squats 55-65% of 1RM Front Squat *Lift …