Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

3min Bike,Ski,Row

Burgener Warm-up

2x 7 EMOM

1st EMOM: 2 Snatch Pull

https://www.youtube.com/watch?v=nJmtGVutszE

2 Position Pause Power Snatch + OHS (Weight)

Lifter will pause briefly at the top of the knee, perform a power snatch, pause in the catch in the power, and then go into a OHS

Follow rep scheme of 5,4,3,2,1

Turn2CrossFit – Endurance Club

SEMI TRUCK (Weight)

Today’s Endurance Class has Options- so READ EVERYTHING!

You can choose to change movements, talk to Coach Zeeb!

SEMI TRUCK

(partner workout)

Every 9min for 5 Rounds:

500m Run (together)

200m Sled Sprint (light weight, switch every 25m)

AMRAP Power Clean

*At 7 min mark:

Max Ring Muscle Ups

**One partner working at a time on sled, PC, and MU

***Score your total weight, but in comments, note how many Muscle Ups with your Partner!
For fun- workout was originally designed to hit 15,000lbs in 5 rounds or less, see scale below to do so… and then share reps per round with your partner.

*** feel free at SErC class to substitute Power Cleans and MU for a movement of your choice! Just like you can substitute rowing or biking for running!

Turn2CrossFit – CrossFit

Partner Workout (Time)

Time Keeper

1 Mile Run

800 M run

400 M Run

200 M Run

Each partner runs each one once. While partner is on run, whoever is not running works on AMRAP of

30 med ball cleans #20/14

20 KB Swings #53/35

10 pull ups

If you don’t get the mile in 10 min, cut rest of runs in half

40 min cap

Turn2CrossFit – CrossFit

Warm-up

2:00 min bike, row, ski, or 400m run

iron cross

thread the needle

10m elbow/reach stretch

*2 rounds of*

10m burpee broad jump

:30 sec handstand hold

5 thrusters 45/35

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

Partner Workout (Time)

For Time:

Buy In- 80 Cal Ski

20-40-60

Box Jump Overs 24/20”

Thrusters 95/65

Alt. DB Snatches 50/35

Cash Out- 80 Cal Ski

**30 Minute Time Cap
Split work evenly with partner, one athlete works at a time. One Second penalty for every missed rep.

Rx+=115/85

Turn2CrossFit – CrossFit

Warm-up

400m run

banded Achilles stretch

banded pull aparts (across chest & OH)

*3 rounds of*

25 singles/DU’s

20m Bear crawl

5 shoulder press

Shoulder Press

5×5 Strict Press. All sets at the same weight. Go heavier than 5/19. Lift every 3 minutes.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Rest 2 minutes after workout and then perform 100 Hand to Hand KB Swings 53/35

***Score your ANNIE time for the workout.Rest 2 minutes and then start your swings. Post your time when you finish the swings in your notes (rest included)

Turn2CrossFit – CrossFit

Warm-up

3:00 min bike

couch stretch

pigeon stretch

90/90 hip stretch

5 therapy squats using rig

*2 rounds of*

8/5 cal bike

5 tempo Superman’s

5 back squats

Back Squat

5×8 Back Squats. All sets at the same weight. Use 65% as a guide.

**Hit a max set of strict chest to bar pullups after each set.

Lift every 3 minutes

“E-Bike” (Time)

8 Sets:

100m Sprint

12/9 Cal Bike

-rest :30

Score= Total time

Time Cap 20 Minutes

Turn2CrossFit – CrossFit

Warm-up

2:00 minutes min row, bike, or ski

3 cherry pickers

PVC pass throughs & shoulder stretches

*2 rounds of*

7/4 cal ski

5 DL’s

5 clean high pulls

5 power cleans

5 push press

Power Clean

15 Minute EMOM

1-5 Min= 3 Touch and Go Power Cleans

6-10 Min= 2 Touch andGo Power Cleans

11-15 Min= 1 Power Clean

*Build up in weight to a heavy for 1 rep. All touch and go reps should be at a challenging weight, with no misses.

Score= Heaviest lift

“Segway” (AMRAP – Rounds and Reps)

15 Minute AMRAP:

3 Rounds of “DT”

12 Lateral Burpees over the bar

“DT”

12 Deadlifts 155/105

9 Hang Power Cleans

6 Shoulder to Overhead