Turn2CrossFit – CrossFit Warm-up 3min Bike/Ski/Row 10m Elbow lunge with reach Pigeon stretch 10 slow air squats 10 Baby maker squats 10 FS barbell 20 Banded pull aparts 15 Banded presses 10 Push press 10 Push Jerk 2 x 7 EMOM 1st EMOM: 3 Power Cleans 2 Tall Clean 1 High Hang Clean 2nd EMOM: 3 Tall Jerk 2 Jerk …
CrossFit – Sat, Oct 22
Turn2CrossFit – CrossFit Warm-up 400m run achilles stretch banded shoulder stretches on rig *3 rounds of* 5 Jefferson curls 10 DL 45/35 10 Russian KB swings (light weight) 10 KB strict press (5 each side) Partner Workout (Time) For Time: 50-30-10 HSPU Deadlift 185/125 Run 800m together 50-30-10 Push Press 95/65 KB Swing 53/35 Run 800m together Rx+= Deficit HSPU, …
CrossFit – Fri, Oct 21
Turn2CrossFit – CrossFit Warm-up 300m run, row, ski, or 900m bike :30 sec couch stretch pigeon stretch 10 big & small arm circles (forward & backward) 10 open/close arms *3 rounds of :20 sec on (no rest)* Mt climbers ring rows air squats burpees 3 Sets: Bench Press 5 Bench Press. All sets at 70% of last heavy 5 rep. We …
CrossFit – Thu, Oct 20
Turn2CrossFit – CrossFit Warmup 2:00 min row worlds greatest stretch 10 warrior squats (5 each side) *3 rounds of* 200m row 20 Russian twists (r/l=2) 5 thrusters 45/34 Front Squat 5×3 Front Squat. Use 70% of last 5×3 and stay at that weight for all sets. This is meant to be a lighter weight before we retest next week. “Bullpen” …
CrossFit – Wed, Oct 19
Turn2CrossFit – CrossFit Warm-up 400m run iron cross stretch Thread the needle stretch PVC shoulder stretches 5-4-3 (1) burpee + (1) box step up/jump ball slams 30/20 power snatch PVC or empty BB Power Snatch 12 Minute EMOM: 1 Power Snatch *Build up in weight to your heaviest “Mound” (Time) For Time: 21-15-9 Push Jerks 135/95 Burpee Box Jumps 24/20″
CrossFit – Tue, Oct 18
Turn2CrossFit – CrossFit Warm-up On a 12:00 min clock: 3:00 min bike (slow, moderate, faster) 10m quad stretch 10m inch worm 10 banded pull aparts (overhead & across chest) *AMRAP OF* 7/5 cal bike 10m Bear crawl :20 sec handstand hold Handstand Skill Work 3 Sets: 180* Walk w/Toes on Box Walk 180* to the right and then back to …
CrossFit – Mon, Oct 17
Turn2CrossFit – CrossFit Warm-up 300m run 10m elbow/reach stretch 5 deep air squats using rig to hold you up (shift body weight at the bottom) *3 rounds of* 5 controlled Superman’s 5 back squats 45/35 10 Russian KB swings 35/26 Back Squat 5×10 Back Squat Use 40-50% of 5×2 from last week. This should be light weight like a deload. …