Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3:00 min row

Iron cross stretch

Thread the needle stretch

10 warrior squats (5 each side)

*THEN 3 ROUNDS OF*

-10 alt lunges

-5-10 hang power snatches (PVC, 45/35, +#)

-5 medball cleans 20/14

Bulgarian Split Squat

4 sets of 7R/7L

*use DBs and add weight if possible

-Rest 2 minutes between sets

“Throwback Thursday” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Hang Power Snatches 95/65

10 Wallballs 20/14

*Add 10 reps each round
Score= rounds+reps

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

12:00 mim AMRAP

-250m row

-20m bear crawl

-PVC pass throughs & around the world’s

-5-10 banded lat pull downs purple/black

-5 power clean & jerks
Add weight each round

Power Clean and Jerks UB

4 sets of 6 power clean and jerks

*must be touch and go, unbroken sets.

Rest 2 minutes between sets.

“Wellness Wednesday” (Time)

For Time:

500m Row

21 HSPU

21 Toes to Bars

500m Row

15 HSPU

15 Toes to Bars

500m Row

9 HSPU

9 Toes to Bars
Rx+=Deficit HSPU 4/2″

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3:00 min bike at moderate pace

Then 2 rounds of:

-5 “in & out” snake reach w/ PVC (each side)

-5 :03 sec tempo air squats

-5 burpees

-5 single arm DB push jerks 30/20 (each side)

-5 kipping swings
https://youtu.be/Fll7fE98LVk

Fast forward to 3:00 min for quick demonstration

Metcon (Time)

For Time:

50 Strict Pullups

50 Strict Dips

*you may partition anyway, use the same scale for pullups and dips that you have been using.

10 MINUTE TIME CAP
1 second penalty for every missed rep

“Taco Tuesday” (Time)

4 Rounds For Time:

12 Power Cleans 115/75

12 Front Squats

12 Push Jerks

12 Bar Facing Burpees
Rx+=135/95

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

On a 10:00 min clock:

2 rounds of:

250m row

5 cobra stretch into childs pose

10m inch worm w/ 2 pushups

5 sumo squats

10 banded good mornings
Empty barbell deadlifts 2nd round instead of good mornings

Deadlift

5×2 (80-90%) Rest 2 minutes between sets

“Cyber Monday” (3 Rounds for reps)

7 Minute AMRAP:

800m Run

Max Sandbag/DBall over shoulder 90/70

into…

7 Minute AMRAP:

800m Run

Max Sandbag/DBall Bear Hug Carry (10m=1 rep)

into…

7 Minute AMRAP:

800m Run

Max Sandbag/DBall Squats
Rx+=100+

Turn2CrossFit – Endurance Club

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Triathlon (Time)

Triathlon

Partner WOD

Row 3200m

*switch every 400m

*Partner A row while Partner B does:

10 GHDs

10 HR push ups

Bike 3200m

*switch every 400m

*Partner A Bike while Partner B does:

10m Double KB Overhead Walking Lunge

:30 sec Leg Raise Hold

Run 3200m (together)

Turn2CrossFit – CrossFit

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The Dean (Time)

8 Rounds for time:

11 Single DB Box Step-up (50/35)

22 Unbroken Double Unders

2 Rope Climbs

1 Squat Clean 225/155

Cash-Out: 2,019m Row

Turn2CrossFit – CrossFit

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Leftovers (Time)

Partner WOD

40-30-20-10

Abmat Sit Ups

Wall Balls

Burpee Box Jump Overs 24/20

At the top of each round

1500m Row

10 C2B

Rx+ T2B/Ring MUs