Turn2CrossFit – CrossFit Warm-up 2 minute bike increase pace every :30 3 rounds- 10 lu raises 10 kb swings 10 empty bar push press *build in weight for push press Push Press 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% **Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of …
CrossFit – Wed, Sep 13
Turn2CrossFit – CrossFit Warm-up 2 minute jump rope then calf stretch against rig then 2 sets of- 10 banded good mornings 10 deadlifts 10 front squats *build in weight for starting sets of deadlifts Deadlift 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% **Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for …
CrossFit – Tue, Sep 12
Turn2CrossFit – CrossFit New Cycle This week will be the beginning of the new cycle that is primarily focused on strength. We will be using the Wendler Strength Cycle as a template. Here are the main lifts: Monday- Back Squats Tuesday- Hang Power Snatch Wednesday- Deadlift Thursday- Push Press Warm-up 400m Run then world’s greatest stretch then 2 rounds 5 …
CrossFit – Mon, Sep 11
Turn2CrossFit – CrossFit Warm-up 500m row :30/side pigeon stretch :30/side Samson lunge into.. 3 rounds 5 knee tucks/ toes to bar 5 snatches (build to workout weight) 5 thrusters (build to workout weight) 9/11 (Time) Buy-In: 2,001 meter Row Directly into, 3 Rounds of: 9 Thrusters (135/95 lb) 11 Toes-to-Bars 9 Snatches (135/95 lb) 11 Toes-to-BarsThis workout is dedicated to …
Endurance Club – Sun, Sep 10
Turn2CrossFit – Endurance Club TRIPOD (3 Rounds for reps) 17min Amrap Stations :30 transition stations Buy-in: 500m Run Station 1: 9 KB Swings 7 KB Goblet Squats 5 KB Reverse Lunges (ea) 3 Burpees over KB 1 Rope Climb 200m Run Station 2: 10 Plate Single Leg Lateral Hops (ea) 20 Plate Around The World 10 Plate Single Leg Horizontal …
CrossFit – Sun, Sep 10
Turn2CrossFit – CrossFit Warm-up 3 min Bike/Ski/Row 20 Banded Pull Aparts 10 Banded Presses 10 Upside Down KB presses 10 Lu Raises 10 Sumo Squats 10 Warrior Squats 2 RDS: 5 Hang Cleans 5 Front Squats 5 Jerk Balance 5 Tall Jerks 8 RDs every 2 Mins (No Measure) Muscle clean x2 Tall clean x1 Push Press x2 Jerk x1 …
CrossFit – Sat, Sep 9
Turn2CrossFit – CrossFit Base Jump (Calories) Warm up 500m run/row :30 couch stretch Iron Cross Thread the needle 3 Rounds 5 Air Squats 5 clean & jerks 10 pull aparts “Base Jump” 25Min AMRAP Buy in Partner Grace 135/95 Then Partner A 10 bar hops 50m Farmer Carry 50/35 5 DB Hang Power Cleans 50m Farmer Carry 10 Air Squats …