Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up

400m Run

Then, 3 Rounds of:

10m Samson Stretch

20 Banded pull aparts (front and overshoulder)

10 Jumping Air Squats

10m Bear Crawl

10 Kipping Swings

Metcon (Time)

Thanksgiving Sampler Platter – For Time

5 Rounds of:

5 Pull-ups

10 Push-ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-ups

15 KB Swings (1.5/1 pood)

Then, 3 Rounds of:

15 Box Jumps (24/20)

15 Knees-to-elbows

Then, 2 Rounds of:

20 Wall-balls (20/14)

30 Sit-ups

Then:

50 Burpees

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

500m row

2 rounds of:

1:00 each side PVC hip adductor stretch

10 perfect air squats

10 kipping swings

5 empty barbell thrusters

BUY OUT- 250m row
https://youtu.be/GFQGDTzCesA

Thrusters UB

4 sets of 5 Thrusters

*must be unbroken sets

-Rest 2 minutes between sets

Choose moderate/heavy weight

“Gobble, Gobble” (AMRAP – Rounds and Reps)

15 Minute AMRAP:

30 Wallballs 20/14

15 Toes to Bars

250m Row
250m Row= 1 rep

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run

3 rounds of:

10 PVC pass throughs

5 push ups

10 air squats

10 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.

“Turkey Trot” (Time)

For Time:

Run 800m

30 Goblet Squats 53/35

Run 400m

30 KB Swings 53/35

Run 200m

30 Abmat Situps
RX+=70/53 KB, GHD Situps

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3 rounds of:

250m row

5 yogi pushups

5-10 deadlifts 45/35

5 hang power cleans 45/35

5 burpees

Deadlift

5×3 Rest 2 minutes between sets. Use 75-85% of heavy deadlift.

“Going Back for Seconds” (2 Rounds for reps)

6 Minute AMRAP:

15 Hang Power Cleans 95/65

10 Lateral Burpees over Bar

2 Rope Climbs

-Rest 2 Minutes and Repeat
RX+=135/95

Start next AMRAP from the beginning

Turn2CrossFit – Endurance Club

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Bop It (AMRAP – Rounds)

Bop-It

40min Playing Clock

Push It

25m Sled Push

300m Run

Pull It

200m Sled Pull (Drag)

200m Run

Run It

800m Run

Slam It

10x20m Run + Burpee Cone Dunk

Squeeze It

2 rounds

20 Banded Good Mornings

20 Abmat Sit Ups

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

Metcon (AMRAP – Rounds and Reps)

Teams of 2!!

AMRAP 25 min – I GO, YOU GO

10/7 Cal on Bike

10 Goblet Squats 53/35

10 Ab-mat Sit-ups

RX+ 70/53, GHD sit-ups
– While partner A is working, partner B will hold a 45/35lb plate overhead until round is complete.

– Round will begin as soon as partner puts plate overhead.

-If partner holding plate overhead brings it down, partner working will stop and resume once plate is back overhead.

– Complete round before switching.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

On a 10:00 clock:

300m run

PVC pass throughs

AMRAP of:

5 ring rows

5 deadlift 45/35

5 power cleans 45/35

5 push press 45/35

Bench Press

5×4 Rest 2 minutes between sets. 70-80% of 1 rep max

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here

Metcon (AMRAP – Reps)

Teams of 2!

20 Minute AMRAP:

80 Pullups

80 Clean and Jerks 95/65

40 Chest to Bar Pullups

40 Clean and Jerks 115/85

20 Bar Muscle Ups

20 Clean and Jerks 135/95

*split up the work as needed