Turn2CrossFit – CrossFit Warm-up 3:00 min bike PVC pass throughs and shoulder stretches *3 rounds of* 20m Bear crawl 3 burpees 4 hallow to Superman’s 5 cal bike 10 Sets: (:30 WORK/:30 REST) Alternate between the following movements RIng Pushups Scale with elevated pushups on box. Score your max reps in 30 seconds. This doesn’t need to be unbroken. Active …
CrossFit – Mon, Nov 28
Turn2CrossFit – CrossFit Warm-up 300m run 10m elbow/reach stretch 10m inch worm 5 sumo squats *3 rounds of* 3 deadlifts 45/35 3 front squats 50m run Front Squat 7×3 Front Squat Lift every 3 minutes. (70-80% of 1 RM Front Squat) Work up to weight and stay there for all 7 sets. “With great power, comes great responsibility.” (AMRAP – …
CrossFit – Sun, Nov 27
Turn2CrossFit – CrossFit Warm-up 3 min bike/ski/row 10 air squats 10m duck walk 10 elbow to ankle lunge 10 sumo squats 3 rounds: 5 rack deliveries 5 tall muscle cleans 5 hang power cleans 5 front squats 6min EMOM x2 1st EMOM: 3 tall cleans 1 front squat 2nd EMOM: 2 clean high pulls 1 squat clean Clean+Front squat+clean (No …
Endurance Club – Sun, Nov 27
Turn2CrossFit – Endurance Club RocknAround- the- DB (Time) 21-18-15-12-9-6-3 SA Devil Press (50/35) Alt V-Ups DB Thursters (SA alt. every 3 reps) (50/35) *Run 500m after every round RX+ = 2DB for DPress + GHD + 600m runs Co-cai-een-ya = RX + add DB Incline Bench
CrossFit – Sat, Nov 26
Turn2CrossFit – CrossFit Warm-up 3 mins assault bike 6 mins Double under practice Band stretches 10 KB good mornings 3 rounds 10 deadlifts 10 banded rkbs 10 star jumps Partner workout! (AMRAP – Rounds and Reps) 20 min AMRAP: 35 Double Unders 12 Deadlifts (135/105) 9 RKBS (70/53) 6 box jump overs (24/20”) Switch after each round Partner A working …
CrossFit – Fri, Nov 25
Turn2CrossFit – CrossFit Overhead Squat 3×5 Overhead Squats -Build to what you will do for all 3 sets. Try to go heavier than last time. Rest 2 minutes between sets. Spend 12 minutes max on this lift. “Stuffed” (AMRAP – Rounds and Reps) Partner Workout! 24 Minute AMRAP: 60-50-40-30-20-10 Overhead Squat 95/65 Abmat Situps Cal Row *one athlete works at …
CrossFit – Thu, Nov 24
Turn2CrossFit – CrossFit “Turkey Trot” (AMRAP – Rounds and Reps) 30 Minute AMRAP: P1- 500m Run P2- amrap of: 20 (L lunge+ R lunge+ goblet squat) with KB 53/35 30 Pusbups 40 KB Swings *partner 1 runs while partner 2 completes amrap of work, then switch when runner comes back and continue the amrap where they left off. score= rounds …