Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 20/15 cal row Couch stretch Pigeon stretch Iron cross stretch Thread the needle *6:00 EMOM* 10m Bear crawl 5 ring rows 10 Mt climbers (r/l=1) “B.E.E.F.” (Weight) 25 Minute EMOM: Min 1- 20/15 Cal Row Min 2- 10 Pushup+ DB Pull Through 50/35 Min 3- 5 Ring Muscle Ups Min 4- …
Wednesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 bike PVC pass throughs & around the worlds 10 banded pull aparts (across chest & overhead) *2 ROUNDS OF* 10/8 cal bike 7 push ups Two 3 position power snatches 45/35https://youtu.be/eiLq_1PKyIg Don’t squat. Power snatch Add weight 2nd round Every 2 Minutes X 6 6 Lateral Burpees over the bar …
Tuesday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 400m row 5 sumo squats Iron cross stretch *6:00 AMRAP OF* 2 burpees to plate 35/25 5 plate thrusters 35/25 10 plate Russian twists 35/25 10 Minute EMOM (Alternating Movements) A: Push Jerks Odd Minutes- 8 Push Jerks *Pick a weight 50-60% of 1RM PJ or go heavier than last week …
Monday
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run 10m elbow/reach stretch 10 BIG arm circles & open/close *3 ROUNDS OF* 50m run 2 Ashley’s Ashley = 1 burpee, 1 jumping pull-up, 2 air squats Warm-up (No Measure) The next cycle begins this week! Here is a layout of what to expect and what strength and skills we …
SERC
Turn2CrossFit – Endurance Club View Public Whiteboard Huckleberry (4 Rounds for reps) 9min on / 1min off Max Reps: Station 1: A: 50 Banded Good Mornings B: 500m Run (No score) Station 2: A: Tire Burpee + Flip + Jump Overs B: 200m Run (Complex = 1 rep) Station 3: A: Alternating Toes 2 Bar B: 300m Run (5 T2B …
Sunday Lifting
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 3min row/bike/ski Into 2 rounds: 10m inch worm 10m spiderman with reach 20 arm circles (10 forward/10backwards) 10 sumo squats 2 rounds with barbell: 10 Push press 10 OHS 5 high hang power snatch 5 low hang power snatch 12 EMOM 1st Minute: 5 snatch high pulls https://www.youtube.com/watch?v=WXoIHlJ7u4s Vertical leg drive, shrug up …
Saturday Partner WOD
Turn2CrossFit – CrossFit View Public Whiteboard Warm-up Coaches Choice Metcon (Time) Grab a partner and GO! For time: -800m run -90 KB Box step-ups (53/35, 24″/20″) -80 KB swings (53/35) -70 Burpees -60 Wallballs (20/14) -50 Ball slams (30/20) -40 Partner WB sit-ups over the box -30 KB Snatch (53/35) -20 DB over-the-shoulder (90/70) -800m run After the last 800m …