Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2:00 bike

Iron cross stretch

Thread the needle

10 arm circles (forward & backward)

10m lateral lunge

*THEN 3 rounds of*

:30 slow pace, :30 moderate, :30 fast bike

20 Mt climbers

20 flutter kicks

Handstand Skillwork

4 Sets:

A. :30 Wall Facing HS Hold

B. 3 Wall Walks

-Rest 1 minute between sets
Score reps of wall walks

“TWOsday” (Time)

4 Rounds For Time:

24/20 Cal Bike

20 Med Ball Bear Hug Lunges 20/14

20 Wallball Situps
Rx+=25/20

Metcon (Weight)

Accessory Work:

3 Sets-

10 Plate Twist (hold plate in front arms extended)

10/side Plate Chops

10 Halos with plate
Score= plate weight

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3:00 bike

PVC pass throughs/around the worlds/shoulder stretches

10 cherry pickers

10m elbow/reach

10 squats

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon (Weight)

10 Minute EMOM:

1 Power Snatch+ 1 Overhead Squat+ 1 Hang Squat Snatch
*add weight as you go

“Arctic Fox” (3 Rounds for reps)

5 Minute AMRAP:

8 Pullups

8 Front Squats 95/65

-Rest 1 minute

5 Minute AMRAP:

8 Chest to Bar Pullups

8 Front Squats 115/85

-Rest 1 minute

5 Minute AMRAP:

8 Bar Muscle Ups

8 Front Squats 135/95
Rx+= Overhead Squats

Metcon (No Measure)

Accessory Work:

3 Sets-

10 ring pushups (modify if needed)

10 ring rows (feet elevated if possible)

30 sec hold at the top of the dip

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

200m run

*2 ROUNDS OF*

1:00 jump rope (single, double,..)

10 banded good mornings

5 shoulder mobility supermans

10 alt. Reverse lunges

10 back squats 45/35
https://youtube.com/shorts/_D9w3n3v4V8?feature=share

Back Squat

5×3 -Rest 2 minutes between sets. Choose a challenging weight and stay there for the 5 sets of 3

“Polar Bear” (Time)

For Time:

200m Run

10 Burpee Box Jumps 24/20″

21 Deadlifts 225/155

200m Run

10 Burpee Box Jumps

15 Deadlifts

200m Run

10 Burpee Box Jumps

9 Deadlifts
Rx+=295/205

Metcon (Weight)

Accessory Work:

3 Sets:

5 Tempo Squats (5 second decent, quick up)

5/side Bulgarian Split Squat

5/side Cossack Squat
Score weight for Bulgarian Split Squat

Turn2CrossFit – CrossFit

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Warm-up

500m row

Tabata every other round

Jerk balance

Med ball cleans

1 power clean + 1 squat clean + 2 jerks

Athlete will perform complex unbroken without letting go of the bar.

Turn2CrossFit – Endurance Club

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“Trifecta” (15 Rounds for reps)

On a continuous 45 min clock…

5 Min AMRAP of each:

Cal Bike

Meter Run

Cal Row

4 Min AMRAP of each:

Cal Bike

Meter Run

Cal Row

3 Min AMRAP of each:

Cal Bike

Meter Run

Cal Row

2 Min AMRAP of each:

Air Squats

Pushups

Pull-ups

1 Min AMRAP of each:

Air Squats

Pushups

Pull-ups

RX+= Vested

Turn2CrossFit – CrossFit

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Warm-up

300m Run

10m High Knees

10 Burpees

200m Run

10m Side Lunge

10m Toe Grab

10 Air Squats

200m Run

10m Butt Kickers

10m Quat Stretch

10 Jumping Jacks

Metcon (AMRAP – Rounds and Reps)

25min Amrap

10 Rounds:

8 Wall Balls 20/14

4 Power Cleans 115/85

Then

10 Rounds:

8 Burpees

4 Thrusters 115/85

Then

8 Toes to Bar

4 Squat Cleans 115/85
Partner A must complete a full round of both movements before partner B can begin his or her round.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

Iron cross

Thread the needle

10 open/close arms

*2 ROUNDS OF*

10 pushups

10 jump squats

5 shoulder press 45/35
Add weight 2nd round

Shoulder Press

3×5 -rest 2 minutes in between sets.

Add weight from last week.

Kobe (AMRAP – Rounds and Reps)

13 Minute AMRAP:

8 Thrusters 95/65

24 Box Jumps 24/20

“In Memory of Kobe Bryant, Gigi Bryant and others who tragically died on January 26th, 2020. The 8 and 24 represent the numbers Kobe wore during his career. The 13 minutes is in honor of his daughter, Gigi Bryant and other children lost in the crash. Bryant set the bar for consistency and work ethic for a generation of people. An amazing athlete, father in his own time and legend in passing.”

“Mamba and Gigi” (AMRAP – Rounds and Reps)

Team of 2 Workout

33 Minute AMRAP:

8 Curtis P’s 95/65

24 GHD situps

13 Bar Muscle Ups

81 Cal Ski

1 Curtis P= Power Clean, Lunge R, Lunge L, Push Press

*one athlete works at a time
Rx+= 135/95