Turn2CrossFit – CrossFit Warm up 3 min bike/ski/row 20 banded pull aparts 20 banded presses 10 Lu Raises 10 Jumping squats 2 Rounds: 8 Jerk dips 8 Push press 8 Jerk Balance 8 Split Jerk https://www.youtube.com/watch?v=2uSBT7csXgU -Jerk Balance 10 Minute EMOM First Minute- 3 Tall Jerk https://www.youtube.com/watch?v=QWCyQBN1vDM Second Minute-3 push jerk behind neck in split https://www.youtube.com/watch?v=Ew4c8UG-aXI PJ+SJ+SJ+PJ (Weight) Athlete will …
Endurance Club – Sun, Oct 16
Turn2CrossFit – Endurance Club Vineyard Trail Run (Time) We will be meeting outside of the gym for SERC this week at 9am. Prepare yourself for around a 4-5 mile trail run. Everyone is welcome! *If you would like to do the weightlifting class beforehand, there will be time to go to that class and then drive over to the trail.Text …
CrossFit – Sat, Oct 15
Turn2CrossFit – CrossFit Team of 3!! (AMRAP – Reps) 30 Minute AMRAP: 3 Rounds: 60 Cal Ski 100m OH plate walk 45/35 30 Plate Burpees directly into… 24 Strict Press 75/55 24 Strict Press 95/65 24 Strict Press 115/75 Max Reps 135/95 *split the work evenly, plate walk done together
CrossFit – Fri, Oct 14
Turn2CrossFit – CrossFit Warm up 400m row Iron cross stretch thread the needle stretch worlds greatest stretch *4 rounds of :20 sec on* ring rows push ups jump squats 3 Sets: Bench Press 5 Bench Press. Heavier than last time. Build up over the 3 sets. Weighted Pull-ups 2 Weighted Pullups. Build in weight as you go. Perform negatives instead …
CrossFit – Thu, Oct 13
Turn2CrossFit – CrossFit Warm-up 400m run or row Achilles stretch on rig 10m toe grab 10m lateral lunge 10m quad stretch pigeon stretch 5 tempo air squats * 3 rounds of* 5 deadlifts 45/35 5 front squats 50m run Front Squat 5×8 Front Squat. Try to go heavier than last time. All sets are at the same weight. Rest 2 …
CrossFit – Wed, Oct 12
Turn2CrossFit – CrossFit Warm-up 300m run or 650m bike 10m elbow/reach stretch 10 warrior squats (5 each side) 10 PVC pass throughs, around the worlds, and shoulder stretches 10 banded PVC OH squats to rig *2 ROUNDS OF* 10 plank shoulder taps 7 power snatches 45/35 4 perfect air squats Banded PVC OH squats https://www.instagram.com/reel/CjS47n0DU8N/?igshid=MDE2OWE1N2Q= Power Snatch Every 2 Minutes …
CrossFit – Tue, Oct 11
Turn2CrossFit – CrossFit Warm-up 500m row :30 sec couch stretch *3 rounds of* 10m walking lunges 10m Bear crawl 5 Jefferson curls (DB and raised if needed) () 3 Sets: Handstand Skill Work Overhead DB Hold with 2 DBs Arms fully locked out overhead with a DB in each hand.Hold for :30 and try to go heavier than last hold. Score …