Knowledge Bombs

Turn2CrossFit – CrossFit

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12 Days of Christmas (comp train) (Time)

1 thruster 135/95

2 hang power cleans 135/95

3 deadlifts 135/95

4 KB Swings 53/35

5 toes 2 bar

6 box jumps

7 hand release pushups

8 reverse lunges

9 Burpees

10 abmat situps

11 wall balls 20/14

12 cal bike

12 Days of Christmas Barbell (Time)

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerks

10 Hang Power Snatch

11 Overhead Squats

12 Sumo Deadlift High Pull

(95#/65#)

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

Buy-In: 2:30 min ski/bike

3 rounds of:

30 jumping jacks

:30 handstand hold

30 mt. Climbers

10 banded good mornings

Cash-Out: 2:30 min ski/bike

Bulgarian Split Squat

4 sets of 7R/7L

*use DBs and increase weight by feel

Rest 2 minutes between sets

“Candy Cane Lane” (AMRAP – Rounds and Reps)

9 Minute AMRAP:

1-2-3-4…

Wall Walks

*after every set complete 60m farmer carry with KBs (53s/35s)
Rx+=70s/53s

Score= Rounds and reps

10m=1 rep

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Warm-up (No Measure)

400m row

10 PVC pass throughs/around the worlds & shoulder stretches

Pigeon stretch

*THEN 3 ROUNDS OF*

10/8 cal row @ 28-32 SPM

10 air squats

10 DB hang power snatches 35/25 (5 each arm)

5 power clean & jerks 45/35
Add weight each round

Power Clean and Jerks UB

4 sets of 7 touch and go reps

*must be unbroken

Rest 2 minutes between sets

“Secret Santa” (Time)

For Time:

25/20 Cal Row

Then…

21-15-9

Hang Power Snatches 95/65

Back Squats

Then…

25/20 Cal Row
Rx+= 135/95

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run/2:30 min bike

Banded shoulder stretches on rig

10m elbow/reach stretch

*THEN 3 ROUNDS OF*

5 burpee/jumping pull-up/2 air squats

10 Russian KB swings 35/26

Pullup/Dip Complex

10 Minute EMOM:

5 Strict Pullups

5 Strict Dips

*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.

“Naughty List” (Time)

For Time:

100 Air Squats

50 Abmat Situps

25 Pushups

80 Russian Swings 70/53

40 Reverse Lunges

20 Pullups

60 Air Squats

30 Abmat Situps

15 Pushups

40 Russian Swings

20 Reverse Lunges

10 Pullups

20 Burpees

10 Dball/ Sandbag over Shoulder 90/70

5 Rope Climbs
Rx+= Vested, GHD sit-ups, 150/100

25 MIN TIME CAP

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

Worlds greatest stretch

*THEN 3 ROUNDS OF*

200m row

10 air squats

10 push ups

10 deadlifts 45/35
Add weight each round

Deadlift

5×3 Rest 2 minutes between sets

*add weight from last 5×3

“Stocking Stuffer” (AMRAP – Rounds and Reps)

20 Minute AMRAP:

5 Power Cleans 145/105

10 Toes to Bars

15 Wallballs 20/14

Turn2CrossFit – Endurance Club

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Baily Bubble (No Measure)

50min on Bike, Rower, or Ski

Every 5min

20 GHD

50m prowler push (heavy weight)

*Alternate movements every 5min

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run

Iron cross stretch

thread the needle stretch

10m elbow/reach stretch

5 child’s pose into yogi push-ups

Accessory Work

Get as far as you can on a 10:00 clock of:

10-1 jump squats

1-10 burpees

Metcon (AMRAP – Rounds and Reps)

Partner WOD

21:00 min AMRAP (I go, you go)

10/7 cal bike

5 deadlift 115/75

5 back squat 115/75
*Every 3:00 min, 5 synchro burpees*

Working partner must stop where you are & perform the burpees, then finish round.

RX+= 135/95