Knowledge Bombs

Turn2CrossFit – Endurance Club

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Trail 10k Support (No Measure)

Run a 5k or 10k for time to support our SERC fam today. Post your 5k time if you ran a 10k too!

5k Run (Time)

Max Effort 5k Run

10k Run (Time)

Max Effort 10k Run

Turn2CrossFit – CrossFit

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Cycle Bar

Cal Bike 30/24

Russian Twist 60 reps 20/14 med ball

10 rounds

6 power cleans, 4 front squats, 2 push jerks 135#/95#

Cal Bike 30/24

Russian Twist 60 reps 20/14 med ball

8 rounds

6 power cleans, 4 front squats, 2 push jerks 135#/95#

Cal Bike 30/24

Russian Twist 60 reps 20/14 med ball

6 rounds

6 power cleans, 4 front squats, 2 push jerks 135#/95#

Cal Bike 30/24

Russian Twist 60 reps 20/14 med ball

4 rounds

6 power cleans, 4 front squats, 2 push jerks 135#/95#

Cal Bike 30/24

Russian Twist 60 reps 20/14 med ball

2 rounds

6 power cleans, 4 front squats, 2 push jerks 135#/95#

Split the calories and the twist evenly. On the barbell rounds partner A will complete a full round and then partner B will complete a full round

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run or 2:00 bike

2 rounds of:

-10 banded pull aparts (across chest & overhead)

-10m inch worm

-10m lunge with a twist

-10 bench press 45/35
Add weight 2nd round

Bench Press

Rest 2 minutes between sets. These should be heavy singles, not necessarily 1RM.

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Metcon (AMRAP – Rounds and Reps)

Team of 2!!

17 Min AMRAP:

60/48 Cal Bike (partner holds in handstand position)

100 Abmat Sit-ups

60m Front Rack Walking Lunge with KBs (44s/26s)
Rx+= GHD Sit-ups, Overhead Walking Lunges with KBs 53s/35s

10m=1 Rep

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

500m row

10m elbow/reach

Iron cross stretch

Thread the needle stretch

*THEN 3 ROUNDS OF*

5 yogi pushups

10 alt. Overhead plate lunges 25/15

5 plate squats 25/15
https://youtu.be/1_r-jPvEVoc

Bulgarian Split Squat

4 Sets of 6R/6L -Rest 2 minutes between sets.

Use DBs and add weight as needed each set.

*This will be a good primer for your legs if you are choosing to do “Mary” (pistols)

NOTE: (No Measure)

Choose either “Cindy” OR “Mary” for the workout.

Both of these will be sufficient tests to see how well you feel with your pulling/pushing strength, as well as your single leg strength from bulgarian split squats.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

Pigeon stretch

Banded shoulder stretches on rig

*THEN 2 ROUNDS OF*

250m row

10 air squats

10 banded russain KB swings 35/26

10 hang power clean 45/35

10 push jerks 45/35
Add weight 2nd round

Barbell Cycling

10 Min EMOM:

5 Hang Power Cleans 155/105

5 Push Jerks
Pick a challenging weight where you can go unbroken.

“This year I am going to start…” (Time)

For Time:

30 KB Swings 53/35

50 Wallballs 20/14

1000m Row

50 Wallballs

30 KB Swings

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3:00 min bike or SkiErg

10 sumo squats

PVC pass theoughs & around the worlds

THEN 2 ROUNDS OF:

5 burpee/jumping pull-up/2 air squats

5 Deadlifts 45/35

5 power cleans 45/35

5 front squats 45/35

5 push press 45/35

Strict Pull-Ups

Rest 1 minute, then go to your strict dips.

Ring Dips

Rest 1 minute and return to your strict pullups

“This year I need to…” (4 Rounds for reps)

4 Sets:

3 Minute AMRAP:

12 Clusters 75/55

12 Toes to Bars

Max Burpee Bar Touch

-Rest 2 Minutes between sets
Score= Burpees each round

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

Buy in: 500m row

3 rounds of:

-5 Childs pose to cobra stretch

-10 banded good mornings

-20m high knees

-10m toe grab stretch

-5-10 deadlifts 45/35

Cash out: 500m row
Add weight each round

Deadlift

5×1 Rest 2 minutes between sets. This should be a heavy lift, not necessarily a 1RM.

“This year I want to…” (Time)

6 Rounds For Time:

100m Run

10 Deadlifts 225/155

100m Run

15 Box Jumps 24/20″
Rx+=255/175