Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run

10m toe grab stretch

10m lateral lunge

10 PVC good mornings

15 KB deadlifts 53/35

*THEN I GO, YOU GO w/a partner, 6 rounds of :40 on :20 off*

Dball over the shoulder 90/60

Metcon (Weight)

Odd Object Strength Work

4 Sets:

20m Sandbag Carry + 1 minute hold

-Rest 1 Minute between sets
Choose challenging sandbag or dball weight

“Kinetic Energy” (6 Rounds for time)

6 Rounds:

200m Sprint

-Rest 1 minute
Score each interval. Try to keep times within 10 seconds of eachother.

Metcon (Weight)

Accessory Work:

3 Sets-

10 Kang Squats (light)

10 Back Extensions on GHD machine, slowly roll up and down the spine

Run 200m backwards

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

Shoulder stretches w/band on rig

7:00 AMRAP OF

20 jumping jacks

20m bear crawl

20 flutter kicks

10 pushups

Handstand Pushup Accessory Work

4 sets:

A. 10 Paralette HSPU w/knees or toes on a box. Full Depth on these, scale with abmats if needed.

B. 40 second Superman Hold

-Rest 1 minute between sets
Score= reps of HSPU

*The goal of this is getting the most range of motion possible. Scale with parallete pushups, if needed.

“Algorithm” (Time)

4 Rounds For Time:

500m Row

12 Power Snatches 95/65

12 Toes to Bars
Rx+=115/85

Metcon (Weight)

Accessory Work:

3 Sets-

10 Deadbug w/plate OH (L/R=1)

30 Russian Twists (L/R=1)

10 Superman to Hollow Rock
https://youtu.be/yUiZpr9ngIA

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

*THEN 3 ROUNDS OF *

20 Mt climbers

10 Russian KB swings 35/26

5 goblet squats

10 plate sit-up into press 15/10
https://youtu.be/J6JeIWvcz1c

Metcon (Weight)

10 Min EMOM:

2 Hang Clean Pulls + 2 Hang Power Cleans

*work up to heaviest for the complex

*plan it out so that you can add weight as you go
https://www.youtube.com/watch?v=sVvhIrpBLGY

“Acceleration” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

300m Run

1 “Macho Man” Complex 135/95

“Macho Man”=

3 Power Cleans

3 Front Squats

3 Push Jerks
Rx+=185/135

Metcon (Time)

Accessory Work:

Bike 100 Calories

:30 Hard Pace

:30 Recovery Pace

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

9:00 AMRAP of:

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

10 Kip swings

3 Ashley’s (burpee/jumping pull-up/2 air squats)

3 thrusters 45/35

Paused Front Squat

5×3 -pause 3 seconds at the bottom of your squat.

use (65-70% of 1RM two weeks ago)

“Half Life” (Time)

For Time:

8 Rounds:

8 Wallballs 20/14

8 DB Snatches 50/35

into…

4 Rounds:

4 Ring Muscle Ups

4 Single Arm DB Thrusters (alt sides each round)
**20 Min Time Cap

Metcon (Weight)

Accessory Work:

3 Sets:

10/side Curtsy Lunge

10 Glute Bridge

10 Banded Good Mornings

Turn2CrossFit – CrossFit

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Warm-up

3:00 min Bike/row/ski

3 Rounds:

10 jump tucks

5 push ups

10 PVC pass throughs/arm circles/arm hugs

5 Shoulder press+Push press+Jerk.

Jerk Balance

Step into full split jerk receiving position. Step about a foot length back with front foot into partial split position. Keeping weight balance evenly, dip straight down, drive straight up, and step forward into full split position while punching bar up into overhead position.
https://www.youtube.com/watch?v=2qssL6t0ntM

https://www.youtube.com/watch?v=9-sdE3eQDLk

Split Jerk (6 sets of 3 reps)

Turn2CrossFit – Endurance Club

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Metcon (Time)

About Them Legs

800m Run

2 rounds

100m Walking Lunge

400m Run

1 min Plank Hold

Rest 2 min:

800m Run

40-30-20-10

Banded Good Mornings

Abmat Sit-ups

*200m Run after every set

Rest 1 min:

800m Run

**RX+ = Vested

Turn2CrossFit – CrossFit

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“Niagara Falls” (Time)

Teams of 3!!!

5 Rounds For Time:

15/12 Cal Bike

12 DB Deadlifts 50s/35s

9 DB Hang Power Cleans

*Waterfall style- all partners will complete 5 rounds. Partner 1 hits the bike, partner 2 jumps on the bike and partner 1 moves to the deadlifts and hang power cleans. Once the waterfall starts you will always have a partner on the bike, a partner on the DBs, and a partner resting.