Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

On a 12:00 clock:

3 ROUNDS OF:

250m row

Iron cross stretch

Thread the needle stretch

2 wall walks

10 hallow rocks
On 2nd & 3rd round, switch the iron cross & needle stretch to 10 PVC pass throughs, and banded pull aparts

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.

“Moana” (Time)

4 Rounds For Time:

500m Row

12 HSPU

12 Toes to Bars

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

Couch stretch

Banded pass throughs

INTO 3 ROUNDS OF:

5 push-ups

5 air squats

10 jumping lunges

5 hang power snatch 45/35

5 overhead squats 45/35

Barbell Cycling

10 Minute EMOM:

1 High Hang Squat Snatch+ 1 Hang Squat Snatch+ 1 Squat Snatch

“Belle” (5 Rounds for reps)

5 Sets:

3 Minute AMRAP:

20 Front Rack KB Lunges 53/35

10 Burpees

Max KB Swings

-Rest 1 Minute
RX+= Overhead KB Lunges 53/35

*Perform with 1 KB

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run/row

INTO

10m elbow/reach stretch

10m inch worm w/ 2 push ups

5 strict press 45/35

5 push press 45/35

5 push jerks 45/35

5 thrusters 45/35

THEN

300m run/row

Push Jerk/ Split Jerk (Double Progression Week 6)

5×5 -Rest 2 minutes between sets. Use the same weight as last week. Keep the focus on footwork and speed under the bar.

“Rapunzel” (AMRAP – Rounds and Reps)

20 Minute AMRAP:

20 Wallballs 20/14

300m Run

2 Rope Climbs

Turn2CrossFit – Endurance Club

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“Run For It!!” (Distance)

Team of 2!!

40 min AMRAP:

4 Rounds:

800m Run together

P1-

4 Strict Pullups

8 Pushups

12 GHD Sit-ups

16 Air Squats

P2-

Dball/Sandbag Hold

*Each athlete completes the bodyweight movements and the hold, then they switch before running again.

**Once the 4 rounds are complete, athletes will accumulate max meters running in time remaining.
Rx+=vested

Score=meters when the 4 rounds is completed

Turn2CrossFit – CrossFit

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Metcon (Time)

Partner Wod!!

For Time:

Buy In- 80 Wallballs 20/14

12 Rounds (alt. each movement):

16 Wallball Lunges

12 Hang Power Cleans 95/65

8 Toes to Bars

Cash Out- 40 Burpees Over the Bar

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2:00 min bike

10 banded pass throughs and pull aparts (each)

5 yogi pushups

5 warrior squats

5 deadlifts 45/35

5 power cleans 45/35

5 push press 45/35

2:00 min bike

Andi (Time)

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

♀ 45 lb. ♂ 65 lb.
To learn more about Andi click here

Metcon (Time)

Team of 2 WOD:

60 Rounds For Time: “I go, you go”

1 Burpee Deadlift (135/95)

1 Burpee Power Clean

1 Burpee Squat Clean

*30 Minute Time Cap

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Warm-up (No Measure)

300m run or row

INTO 2 ROUNDS OF:

6 sumo squats

6 front squats 45/35 (add 2nd rd)

PVC pass throughs & stretches

6 knee raises

THEN

200m run or row

Front Squat (Double Progression Week 5)

5×4 -Rest 2 minutes between sets. Use the same weight as last week.

“Charles Barkley” (2 Rounds for reps)

8 Minute AMRAP:

8 DB Thrusters 50s/35s

12 Toes to Bars

100m Run

-REST 3 Minutes

8 Minute AMRAP:

8 DB Power Cleans 50s/35s

12 Pullups

100m Run
Score total reps for each AMRAP.

100m Run=1 rep