Turn2CrossFit – CrossFit Warm-up On a 10:00 clock: 300m run PVC pass throughs & around the worlds *AMRAP OF:* 7/5 cal ski 20m Bear crawl 10 hallow rocks Handstand Skill Work 3 Sets: Handstand Kick Up Drill (No Measure) 3 leg lifts for each leg. Try to maintain arms locked out overhead. Once you hit the 90 degree position, begin to …
CrossFit – Mon, Oct 3
Turn2CrossFit – CrossFit Warm-up 400m run 10m elbow/reach stretch 5 sumo squats *3 rounds of* 100m run 10 plate halo’s 25/15 (5 each way) 5 back squats 45/35 (add each round) () Back Squat 5×10 Back Squat. Try to go heavier than last time. Rest 2 minutes between sets. All sets at the same weight. “Grim Reaper” (Time) For Time: 50-40-30-20-10 …
Endurance Club – Sun, Oct 2
Turn2CrossFit – Endurance Club “Spooky SZN” (Time) Partner Workout For Time: Buy In: 1.5 Mile Run then 2 Rounds: 40 Cal Ski 60 DBall/Sandbag Squats then 2 Rounds: 50 Cal Row 75 GHD Situps then 2 Rounds: 400m Run 20 Strict Pull-ups Cash Out: Accumulate 2 minutes in LSit hold *Split work evenly. All running done together.
CrossFit – Sun, Oct 2
Turn2CrossFit – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip EMOM X 8 …
CrossFit – Sat, Oct 1
Turn2CrossFit – CrossFit Weekend Partner WOD Warm up 2 rounds of: 10 Jumping Jacks 10 KB Good mornings 5 weighted box jumps 10 push ups -Double under practice- 1 minute Max effort Dubs 3,2,1 GO! 7 minutes AMRAP Buy in 200 Dubs then: 9 AKBs (53/35) 15 Box jumps (24/20) 21 HRPU (Hand release push ups) REST 2 minutes 7 …
Friday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 300m run, row, ski, or 600m bike iron cross thread the needle 10m toy soldiers 4 rounds of :20 on :10 off ring rows HS hold or wall planks high knees 3 Sets: Weighted Pull-ups 5 Weighted Pullups. Build up to your heaviest for 5 in a row. Instead of using a band …
Thursday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3:00 bike :30 couch stretch :30 pigeon stretch 5 squat therapy squats 5 elbow rotations (each side) then.. 8 front squats 8 strict press 8 cal bike Front Squat 5×8 Front Squat. Rest 2 minutes between sets. Increase weight from last time. “Speedy” (Time) 4 Rounds For Time: 15 Thrusters 75/55 12/9 Cal …