Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

10 elbow/reach stretch

*THEN 2 rounds of*

1:30 jump rope (single, single, double)

8 pushups

5 air squats

5 hang squat cleans 45/35

Metcon (Weight)

10 Minute EMOM:

Squat Clean+ Hang Squat Clean

*build up to a heavy

Score last weight

“California Love” (Time)

3 Rounds For Time:

10 Single Arm Devil Press 50/35

20 DB Box Step Ups 24/20

30 DB Squats

400m Run

Accessory Work

2000m ski erg

(You can always cut this in half if needed.)

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

500m row

Pigeon stretch

7:00 AMRAP of:

10 Russian twists 15/10

5 plate halos 15/10

50m run

4-8 front rack elbow rotations 45/35

3 pause front squats 45/35
https://youtu.be/EJTMDBidQ5g

Paused Front Squat

5×3 -Rest 2 minutes between sets. Increase weight from last lift 2 weeks ago.

“I Got 5 On It” (3 Rounds for reps)

5 Min AMRAP:

5 Front Squats 135/95

5 Lateral Burpee over Bar

50m Run

-Rest 1 Min

5 Min AMRAP:

5 Thrusters 135/95

5 Rope Climbs

-Rest 1 Min

5 Min AMRAP:

5 Front Squats

5 Lateral Burpee over Bar

50m Run
Rx+=155/105

Score total reps for each AMRAP

Accessory Work

3 sets

10 standing lateral db raises

5 wall walks (banded if possible)

10 seated db shoulder press

Turn2CrossFit – CrossFit

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Warm-up

3min row, bike, ski

Lacrosse ball smash Lats

Thread needle stretch

https://www.youtube.com/watch?v=ai8KY7fPC6U

10 EMOM (Weight)

2 Snatch high pull 1 muscle snatch

2 Snatch High pull 1 Power Snatch

Lifter will perform this without letting go of the bar

Turn2CrossFit – Endurance Club

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Metcon (Time)

*400m run/ row

3 Rounds

20m DB Walking Lung (50/35)s

1min Wall Sit

*800m Run/row

3 Rounds

25 Abmat Sit-Ups

1 min Plank

* 1mi Run/Row

3 Rounds

20 Single Box Step-Ups

1min Wall Sit

*800m Run/Row

3 Rounds

25 Abmat Sit-Ups

1min Plank

*400m Run Run/Row

**If Rowing- Women row 300/600/1200/600/300

RX+ = Vested

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m Run

then:

12:00 minute clock

10m burpee broad jump W/ 2 air squats

10m Spiderman W/ reach

10 Cherry pickers

5 kip swings

Warm-up

Metcon (Time)

” Better Together”

For Time (with a Partner)

125 Box Jump Overs

100 KB Swings 53/35

80m Overhead Walking Lunges w/ plate 45/25

50 Toes 2 Bar

25 Plate hop Burpees

Partition the work above anyway

Buy In/Cash Out: 6 Wall Walks – split even

35 minute time cap.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

PVC pass throughs

10m inch worm

*THEN 3 rounds of*

100m sprint

10 supermans

10 Plate ground to overhead 35/25

5 shoulder press 45/35
Add 5-10# each round

Shoulder Press

3×5 -Rest 2 minutes between sets

*add weight from last week

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here

Metcon (AMRAP – Reps)

Teams of 2!

20 Minute AMRAP:

300m Run (together)

30 Power Cleans 95/65

30 HSPU

300m Run (together)

30 Power Cleans 115/75

30 HSPU

300m Run (together)

30 Power Cleans 135/95

30 HSPU

300m Run (together)

Max Reps Power Cleans 155/105
RX+= 155/105, 185/135, 225/155

Score = max reps of last power clean

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

Pigeon stretch

10m knees to chest

10m toe grab

Banded shoulder stretches on rig

*THEN 10:00 EMOM DEATH BY*

10m shuttle sprint

2 plank shoulder taps

2 air squats
Add 10m, + 2 taps & squats each min

“Snowy Owl” (5 Rounds for reps)

Every 4 Minutes x 5:

20/15 Cal Row

50 Double Unders

Max Burpees

Metcon (Weight)

Accessory Work:

3 Sets-

:30 hold in GHD parallel to the floor, face up

:30 hold in GHD parallel to the floor, face down

:30 hold at the top of a pullup