Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Announcement: Monday: Back Squats- we will be mixing up high rep and low rep days, with high rep days focusing on speed and low rep days focusing on strength. Tuesday: Handstand Skillwork- this will include accessory work to complement and refine the skills of wall walks, HS walks, strict and kipping HSPU. Wednesday: Snatch/ …

Turn2CrossFit – Endurance Club View Public Whiteboard “Lord of the Rings” (Time) FOR TIME: 1 MILE RUN (together) 50 RING PUSHUPS 50 T2R 15 RMU 400 M RUN (together) 100 M SLED PUSH (each athlete) 400 M RUN (together) 15 RMU 50 T2R 50 RING PUSHUPS 1 MILE RUN (together) *SPLIT REPS W/PARTNER

Turn2CrossFit – CrossFit Warm-up 3min Bike/Ski/Row 10m Elbow to Ankle 10m Broad Jumps 10 Sumo Squats 3 Rounds: 5 Tall Muscle Cleans 5 Hang Power Cleans 5 Front Squats Metcon (No Measure) Every 90secs x7Clean High Pull+Clean High Pull+Power Clean+Power Clean+Squat Clean https://www.youtube.com/watch?v=fidmSMSa_Ag https://www.youtube.com/watch?v=8iEx7N78iK8 Power Clean+Hang Squat Clean+Squat Clean

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coaches Choice Metcon (Time) Grab a partner and get 2 work! FOR TIME -5000m/4000m Row -4 D-ball over the shoulder 90/70 -8 Wallballs 20/14 -12 KB Swings 53/36 RX+ 150/100 D-ball 70/53 KB-Partner A will begin rowing while partner B completes a round. -Switch once a round is complete. -Finish time will be …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m run or 2:00 min bike 10 PVC pass throughs & shoulder stretches *2 ROUNDS OF* 5 ring rows 5 push ups 5 deadlifts 45/35 5 hang power cleans 45/35 3 Sets: Take no more than 15 minutes total time to finish 3 sets. Weighted Pull-ups 3 Strict Weighted Pullups *Use …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 500m row @ 26-29 s/m Achilles stretch on rig 10m quad stretch 10-1 jumping jacks 1-10 flutter kicks (r/l=1) “Over Easy” (4 Rounds for time) Every 8 Minutes X 4: 500m Row 100 Single Unders 40 Abmat Situps 15 Burpees with bar touchRx+= GHD Situps Score the time for each round. …

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row Worlds greatest stretch 10m crab walk 300m row 5 sumo squats 10 plank with band pull (each side) 200m row 5 pause back squats 45/35https://youtu.be/rNFD7RPyyMU Pause Back Squat Take 15-20 minutes to build to a heavy 3 rep Pause Back Squat. Pause 3 seconds at the bottom of the …