Turn2CrossFit – CrossFit Warm Up On a 10:00 min clock: Fish game on rower 10 banded pull aparts (across chest & OH) *AMRAP OF* 10 banded tricep pull down 10m toy soldiers 10 alt DB hang snatch (light weight) 10 Sets: (:30 WORK/:30 REST) Alternate between movements Ring Dips Score your max set. These do not have to be unbroken. …
CrossFit – Mon, Dec 5
Turn2CrossFit – CrossFit Warm-up 400m row 10m inch worm 10m elbow/reach stretch 5 sumo squats *3 rounds of* 175m row 3 front squats 45/35 (as close to the rig as possible without making contact) 5 kip swings 4 Sets: Lift every 3 minutes. Take the front squat from the rack and upon finishing the reps immediately transfer the bar to the …
CrossFit – Sun, Dec 4
Turn2CrossFit – CrossFit Warm-up 3 min bike/ski/row 15 pvc pass through 15 good mornings 15 pvs OHS 15 Lu raises Burgener Warm up 10 min EMOM (No Measure) Tall power snatch+Tall snatch+Snatch High Hang Snatch+Low Hang Snatch+Snatch (Weight)
CrossFit – Sat, Dec 3
Turn2CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 25min AMRAP 100m KB Farmer Carry 53/35 10 Dball/Sandbag ground to shoulder 100/80 5 Dball/Sandbag Squats Row At 3,2,1, GO!, As one partner is on the rower, the other partner will be completing KB and Dball movements. Once squats are completed, partners will switch. Rx+ 70/53 KB, 150/100 Dball
CrossFit – Fri, Dec 2
Turn2CrossFit – CrossFit Warm-up 3:00 min row or bike 10m quad stretch 10m lateral lunge 10 PVC pass throughs 10 PVC overhead squats *3 rounds of* 5 burpees 5 ring rows 5 OHS 45/35 Overhead Squat 3×5 Overhead Squat. Build up to weight you will do for all 3 sets. Rest 2 minutes between sets. Go heavier than last week. …
CrossFit – Thu, Dec 1
Turn2CrossFit – CrossFit Warm-up 300m run, ski, row, or 900m bike :30 sec couch stretch Iron cross stretch thread the needle stretch *4 rounds of* 10m high knees 10m butt kickers 10m karaoke 10m sprint “Giving up is for rookies.” (4 Rounds for calories) 4 Rounds of each movement: (16 rounds total 32 minutes total time) 1 min WORK/ 1 min …
CrossFit – Wed, Nov 30
Turn2CrossFit – CrossFit Warm-up 400m run worlds greatest stretch 5 Cherry pickers 4 rounds of :20 sec on, :10 sec off -PVC good mornings -air squats -handstand hold 7 Sets: Every 2 Minutes 5 Second Tempo Clean Deadlift+ Clean Pull+ Squat Clean All lifts must be taken from the ground. Build up each set to challenging weight while maintaining good form. …