Knowledge Bombs

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 rounds of:

9 cal bike

8 banded russian KB swings 44/26 w/ red or Orange band

6 alt lunges

4 power cleans 45/35

4 push press 45/35
https://youtu.be/lL7TGSQzUx4

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.

“Gameday” (Time)

For Time:

18 Cal Bike

15 Curtis P’s 95/65

12 Cal Bike

9 Curtis P’s

6 Cal Bike

3 Curtis P’s

1 Curtis P= (Power Clean+ R Lunge+ L Lunge+ Push Press)

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

400m row

Couch stretch

Pigeon stretch

5 sumo squats

THEN 3 ROUNDS OF:

10/7 cal ski

5 jump squats

3 ballistic pushups

1 cluster + 1 jerk 45/35

Barbell Cycling

10 Min EMOM:

1 Cluster+ 1 Jerk
Score heaviest weight completed for the complex. Begin at a moderate weight and work up.

“Legends Masters Qualifier 21.3” (Time)

For Time:

10 Burpee Box Jumps 24/20″

10 Overhead Squats 95/65

20 Burpee Box Jumps

20 Front Squats

30 Burpee Box Jumps

30 Back Squats

20 Burpee Box Jumps

20 Front Squats

10 Burpee Box Jumps

10 Overhead Squats
15 min time cap

RX+=135/95

Turn2CrossFit – CrossFit

View Public Whiteboard

Metcon (3 Rounds for reps)

Team of 3 Workout!

9 Minute AMRAP:

80/65 Cal Ski

Max Sandbag Squats

-Rest 1 Minute

9 Minute AMRAP:

80/65 Cal Row

Max Pushups

-Rest 1 Minute

9 Minute AMRAP:

80/65 Cal Bike

Max Push Jerks 135/95

*One athlete works at a time

*Score is max reps

Turn2CrossFit – CrossFit

View Public Whiteboard

“Kabul 13” (Time)

2021m Row

-then

13 Rounds:

8 Snatches 115/85

26 Abmat Situps

On August 26th, 2021 near the gates of the Hamid Karzai International Airport in Afghanistan, a suicide bombing took the lives of dozens of civilians including thirteen US Service Members with many others being injured. Freedom is not free and it often comes with a heavy price. We won’t forget the sacrifice of these brave Americans or the sacrifice of the 7,000 other service members that have died in Iraq and Afghanistan during these wars. It was very difficult reading all of these names and how young they were, please remember and honor their sacrifice everyday.

Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.

Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.

Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of Utah

Army Staff Sgt. Ryan Knauss, 23, of Corryton, Tenn.

Marine Corps Cpl. Hunter Lopez, 22, of Indio, Calif.

Marine Corps Lance Cpl. Rylee McCollum, 20, Jackson, Wyo.

Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, Calif.

Marine Corps Lance Cpl. Kareem Nikoui, 20, of Norco, Calif.

Marine Corps Cpl. Daegan William-Tyeler Page, 23, of Omaha

Marine Corps Sgt. Johanny Rosario, 25, Lawrence, Mass.

Marine Corps Cpl. Humberto Sanchez, 22, Logansport, Ind.

Marine Corps Lance Cpl. Jared Schmitz, 20, of Wentzville, Mo.

Navy Hospital Corpsman Max Soviak, 22, of Berlin Heights, Ohio

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2:00 min bike

PVC pass throughs

THEN 3 rounds of:

16 flutter kicks

20m bear crawl

5 PVC good mornings

Handstand Walk Practice

10 minute practice.

If you are working on the skill of handstand walks, see the progression below:

-Wall walk

-Shoulder taps

-Handstand walk to wall

-Handstand walk with spotter

*Score distance or write progression in comments

Metcon (Time)

Team of 2 For Time:

60 Cal Bike

60 HSPU

60 Deadlifts 185/135

60 Toes to Bars

into..

40 Cal Bike

40 HSPU

40 Deadlifts

40 Toes to Bars

*30 Min Time Cap

**For single athlete, complete same workout with half of the reps.

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 rounds of:

150m row (1 burpee penalty for every m over/under)

10 hallow rocks

Warrior squats (5 each side)

10 KB deadlifts 1.5/1 pood’s

5 front squats (add weight each round)

Front Squat (Double Progression Week 2)

5×4. Rest 2 minutes between sets. Stay at the same weight as last week.

“Hardcore” (Time)

For Time:

40 Abmat Situps

800m Run

20 Dball/Sandbag over Shoulder 90/70
RX+=GHD situps

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

On a 12:00 clock

400m run

Achilles stretch

PVC pass throughs

THEN 4 rounds of:

8 tuck jumps

6 slam balls (30/20)

4 pushups

100m sprint

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.

“Stay Movin'” (AMRAP – Rounds and Reps)

15 Minute AMRAP:

100m Front Rack KB Carry (53s/35s)

12 Burpee Box Jumps 24/20″

200m Run
RX+=70s/53s