Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

12:00 AMRAP OF:

250m row

2 wall walks

10 russian KB swings 36/26

10m high knees

5 air squats w/ ankle stretches at bottom of squat (move your weight around)

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.

“Hogwarts” (4 Rounds for reps)

Tabata- :20 WORK/ :10 REST for 8 Sets. Complete the 8 sets before moving directly into next movement.

-Pistols

-Calorie Row

-HSPU

-DBall Bear Hug Hold (1 rep for :20 hold)

*Score is total reps for each movement

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

:30 pigeon stretch

*Into 3 rounds of:*

10/7 cal SkiErg

Thread the needle stretch

10m walking lunges

8 alt. toe touches

5 power cleans 45/35

5 push jerks 45/35
-PVC pass throughs 2nd round, 10 banded pull aparts 3rd round

-Add weight each round

Barbell Cycling

Every :30 for 20 Minutes:

1 Power Clean and Jerk

*Pick a challenging weight for this (70-80% of 1RM Clean and Jerk)

“Diagon Alley” (AMRAP – Rounds and Reps)

8 Minute AMRAP:

2, 4, 6, 8…

Toes to Bars

Alternating DB Snatches 50/35

DB Lunges

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

12:00 min AMRAP of:

15/12 cal bike

10m elbow/reach stretch w/ 5 pushups half way

8 light weight goblet squats

5 push jerks 45/35 (add weight each round)

Push Jerk/Split Jerk (Double Progression Week 9)

5×5 -Rest 2 minutes between sets.

Use the same weight as last week.

“Quidditch” (Time)

For Time:

40 Front Squats 95/65

into..

30-20-10

Cal Bike

Push Press

then..

40 Front Squats

Turn2CrossFit – Endurance Club

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Metcon (Distance)

Each station 7 Minute AMRAP/ 1 min transition

*each partner does the work and then switch

600m run together

100m farmer carry 70s/53s

-partner holds plank

Then max meters in remaining time

500m run together

15 hip extensions

-partner hangs on the bar

Then max meters in remaining time

400m run together

30 banded good mornings

-partner holds superman

Then max meters in remaining time

300m run together

45 hollow body bar touches

-partner holds leg raise

Then max meters in remaining time

200m run together

20 DB push-up with lateral pull through

-partner holds wall sit

*repeat as AMRAP

AB finisher: no vest

2 rounds of :30 each movement

-backwards sevens

-frog crunches

-right side hip lift with thread the needle

-left side hip lift with thread the needle

-black widow knee slides

-russian rows
RX+=vested

Turn2CrossFit – CrossFit

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Metcon (Time)

Team of 2!

For Time:

150 Wallballs 20/14

200m Run with Medball

100 Ball Slams 30/20

200m Run with Medball

50 DBall over Shoulder 90/70

200m Run with Medball

100 Ball Slams

200m Run with Medball

150 Wallballs

*Run together and trade Medball at 100m. Split up work evenly

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

12:00 AMRAP OF:

12/9 cal bike

5 PVC pass throughs

10m burpee w/ 2 squats

5 ring rows

20 DU’s/ 40 singles

3 deadlifts 45/35

3 push press 45/35

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

“I go, you go”

20 Rounds:

8/6 Cal Bike

6 HSPU

4 Hang Clusters 95/65

2 Chest to Bar Pullups

*Max Synchro Bar Facing Burpees in remaining time
RX+=115/80, RIng Muscle Ups

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

On a 12:00 clock

400m row

:30 sec couch stretch each side

THEN 3 ROUNDS OF:

150m row

10m walking lunges

3 sumo squats

elbow rotations

5 front squats
Add weight each round

Front Squat (Double Progression Week 8)

5×4 -Rest 2 minutes between sets.

Use the same weight as last week.

“Michael Myers” (Time)

For Time:

1 Mile Run

50 Calorie Row

100 Abmat Situps
RX+=Vested