Turn2CrossFit – CrossFit Warm Up 300m Run Plate Hop “Rock, Paper, Scissors” Game Then: 2 Rounds 10 – banded pull apart (OH/front) 10 – Good Mornings 45/35 10 – deadlift 45/35 5 – Med ball cleans 20/14 Camp Crystal Lake (Time) 31 – Sandbag/Dball over the Bar 100/70 1000m Row 200m Partner run with Med Ball 20/14 31 – Devil …
CrossFit – Fri, Oct 28
Turn2CrossFit – CrossFit Warmup (No Measure) 8 minute clock… 400m run Banded shoulder stretches then in remaining time.. 5 power cleans 45/35 5 thrusters 10 kip swings 10 pushups 10 cal ski Bench Press In 20 minutes, build to 1 rep max bench press and find 1 rep max weighted pullup. You may choose to strategize this any way you want. …
CrossFit – Thu, Oct 27
Turn2CrossFit – CrossFit Warmup 500m row worlds greatest stretch iron cross thread the needle 5 sumo squats *3 rounds of* 20 DU’s 10 alt toe touch v-ups 3-5 front squats 45/35 Front Squat Take 20 minutes to build to 1 rep max Front Squat. Use the following rep scheme to build to a heavy single. 5-3-1-1-1-1-1 Rest as needed between …
CrossFit – Wed, Oct 26
Turn2CrossFit – CrossFit Warm-up 400m run achilles stretch 10 PVC pass throughs & around the worlds *3 rounds of :30 sec on* high knees yogi push-ups (focusing on opening shoulders) butt kickers PVC hang power snatches (slow & focus on complete hip extension) Snatch Prep (No Measure) 6 Minute EMOM: Odd- 3 Tall Muscle Snatch Even- 3 Slow Pull Power …
CrossFit – Tue, Oct 25
Turn2CrossFit – CrossFit Warmup On a 10:00 min clock: 300m run 10m Spider-Man crawl 10 air squats 10 banded pull aparts *AMRAP of* 2 wall walks 5 medball cleans 20/14 100m run Handstand Walk In 15 minutes, find your max distance handstand walk Scaled version is max handstand hold in seconds Score= distance in meters or seconds for handstand hold …
CrossFit – Mon, Oct 24
Turn2CrossFit – CrossFit Warmup 2:00 min bike :30 sec pigeon stretch 5 deep therapy squats using rig (shift body weight from side to side at bottom) *3 rounds of* 10 lateral banded walks (5 each side) 5 back squats. 45/35 10 Kip swings () Back Squat Take 20 minutes to build to your 1 rep max Back Squat. Use the …
Endurance Club – Sun, Oct 23
Turn2CrossFit – Endurance Club “Fantastic Four” (Time) 4 Rounds w/ a Partner 50 GHDs 40m Double DB Push 35s/25s 30 Burpees 20 Pull Ups or Ring MUs 10 BB Complex (Deadlift + PCJ + Jerk + PC) @ 185/130 *600m Run after every round