Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

On a 12:00 min clock, AMRAP of:

10/7 cal SkiErg

15 banded Russian KB swings 35/26

50 singles

15 flutter kicks (R/L=1)

5 push-ups

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.

“Dan Marino” (4 Rounds for reps)

4 Sets: (:30 WORK/:30 REST) @ Each Station-

-Cal Ski

-Sled Push (25m=1 rep)

-Hand to Hand KB Swings 53/35

-Weighted Leg Raise 10/5 plate
You will perform 4 sets of the time interval at each station and then transition to next movement. Score is total reps for each movement.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3:00 min bike

INTO:

Worlds greatest stretch

10 perfect air squats

10 tuck jumps

Elbow rotations on bar

10 Deadlifts 45/35

5 hang power cleans 45/35

5 squat cleans 45/35

THEN:

2:00 min bike

Barbell Cycling

10 Minute EMOM:

2 Hang Power Cleans+ 2 Squat Cleans (below the knee)

*BB doesn’t touch the ground for entire complex
Work up to heaviest weight for the complex

“Barry Sanders” (Time)

3 Rounds For Time:

15/12 Cal Bike

15 Box Jumps 24/20″

10 Dball/Sandbag over shoulder 90/70

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3 rounds of:

250m row

10 lat pull downs

8 burpees

6 jerks 45/35 (add weight each round)
https://youtu.be/TFFW71Rltd4

Push Jerk/ Split Jerk (Double Progression Week 5)

5×4 -Rest 2 minutes between your sets. Use the same weight as last week. Focus on footwork and speed under the bar.

“Karl Malone” (Time)

For Time:

50/40 Cal Row

40 Abmat Situps

30 Chest to Bar Pullups

20 Burpees over Bar

10 Push Jerks 95/65
RX+=GHD Situps, 185/125

Turn2CrossFit – Endurance Club

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Metcon (Time)

About Them Legs

800m Run

2 rounds

100m Walking Lunge

400m Run

1 min Plank Hold

Rest 2 min:

800m Run

40-30-20-10

Banded Good Mornings

Abmat Sit-ups

*200m Run after every set

Rest 1 min:

800m Run

**RX+ = Vested

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

Metcon (Time)

In teams of 2 ‘I GO, YOU GO’ For Time

20 Rounds

8 Push-ups

24 Double Under

REST 2 Minutes

20 Rounds

8 Pull-ups

24 Double Under
-1 partner working at a time.

-Full round must be completed before switching.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

PVC pass throughs and shoulder stretches

10m inch worm

INTO 3 ROUNDS OF:

10 air squats

5 pushups

5 deadlifts 45/35

5 power cleans 45/35

5 kipping swings on bar or rings

Muscle Up Skillwork

Spend 8-10 min working through the following progression of muscle ups:

*note: if you are still working to get pullups, take this time to practice the hollow/arch kip swing or some spotted pullups with a coach.

-False grip ring rows

-False grip pullups

-Kip swings on rings or bar (hollow/arch position)

-Jump through on low rings (transition practice)

-Ring support hold

-Muscle ups

*score=whichever progression you worked on and how many reps you got.

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

Metcon (AMRAP – Reps)

25 Minute AMRAP:

50 Cal Bike

30 GHD Situps

5 Rounds of “DT” 155/105

10 Ring Muscle Ups

5 Rounds of “DT”

30 GHD Situps

50 Cal Bike

*split up with partner anyway

1 Round of “DT”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3 rounds of:

300 m row

10m elbow/reach

10 hallow rocks

10 empty barbell thrusters

Front Squat (Double Progression Week 4)

5×3, Rest 2 minutes between sets. Add 5-10# this week based on how it felt the past 3 weeks.

“Maple Brown Sugar” (Time)

For Time:

1000m Row

30 Abmat Situps

60 Wallballs 20/14

30 Abmat Situps

1000m Row