Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

On a 12 min clock:

300m row

Iron cross stretch

Thread the needle stretch

*THEN 3 ROUNDS OF*

200m row

10m burpee broad jump

5 push jerk 45/35

Push Jerk/ Split Jerk (Double Progression Week 1) (5X3)

Start at 75-80% of your 1RM Jerk.

Similar to our last double progression, we will be doing a 9 week cycle increasing reps for 3 weeks and then decreasing back down while increasing the weight.

Whichever version of the Jerk you decide to become more proficient in, you must stay with that version for the entire strength cycle.

Although the Split Jerk requires more skill with your footwork, it is also less demanding for athletes with less range of motion in their shoulders. Keep this in mind when deciding which Jerk to work on. If you still have questions about it, ask a coach.
Rest 2 minutes between sets

“I’ll Be Back!” (4 Rounds for calories)

4 Sets:

2:30 on/ 1:00 off

12 Burpees

8 Push Jerks 155/105

Max Cal Row
Score= total calories for each round

Split Jerk

Push Jerk

Turn2CrossFit – Endurance Club

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“PUCKER up BUTTer cup” (Time)

For Time:

1600m Run

10 GHD Situps

10 Front Rack Lunges 95/65 (R/L=1)

1300m Run

15 GHD Situps

15 Thrusters 95/65

1000m Run

20 Abmat Situps

20 Ball Slams 30/20

700m Run

25 Abmat Situps

25 Deadlifts 95/65

400m Run

“Cash Out” with a partner

For Time:

100 Cal Ski

*Partner holds DBall/Sandbag, switch when ball drops

Turn2CrossFit – CrossFit

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Metcon (Time)

For Time:

800m Run Buy In

Into 20 rounds of:

10 Situps

8 Thrusters 95/65

6 Burpees over the Bar

4 KB swings 2/1.5

800m Run Cash Out

Partners run together. One partner does a full round while the other partner rests.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

Achilles stretch

5 yogi pushups

Pigeon stretch on box

100 singles (25 alt, 25 right, 25 left, 25 alt)

10 box step ups

10 light DB hang power clean & jerks (5 right, 5 left)

Metcon (Time)

For Time: Team of 2

100 DB Shoulder to Overhead (50s/35s)

200 Box Step Ups (1 DB, 20″ Box)

300 Double Unders

80 DB Hang Power Cleans

150 Box Step Ups

200 Double Unders

60 DB Hang Clean and Jerks

100 Box Step Ups

100 Double Unders

**This may be done without a partner. Cut reps in half.
Time Cap: 30 Min

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2:00 min bike (slow)

PVC pass throughs

10m elbow/reach stretch

10 air squats

2:00 min bike (moderate)

10 kipping swings or scapula retractions

10 DB front squats (light weight)

2:00 min bike (faster)

5 DB front squats 50’s/35’s

Metcon (Weight)

3 Sets:

2 Rope Climbs

into…

1 Minute Sandbag/Dball Bear Hug Hold

-Rest 2 Minutes

“Astronaut” (3 Rounds for reps)

3x 4 min AMRAP:

20/16 Cal Bike

15 DB Front Squats 50s/35s

Max Chest to Bar Pullups

-Rest 2 Min
Rx+=Bar Muscle Ups

RETEST WORKOUT!!!

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

On a 12:00 min clock:

15/12 cal bike

Shoulder stretches on rig w/ band

10 hallow body crossover toe touches (R/L=1)

12/9 cal bike

1:00 min handstand hold or plank shoulder taps

10 tuck jumps

10/7 cal bike

10 push-ups

10 box jumps

10 hang power snatches 45/34
https://youtu.be/lQoKbu3h97E

Metcon (3 Rounds for reps)

3 Sets:

6 Strict T2B

into…

1 Minute Handstand Hold

-Rest 2 Minutes
Score= reps of Strict T2B

“Fearless” (Time)

For Time:

33-22-11

Toes to Bars

Pushups

Box Jumps 24/20″

Hang Power Snatch 75/55

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

250m row

PVC pass throughs and stretches

250m row

10 empty barbell shoulder press

250m row

10 empty barbell hang power cleans and jerks

Metcon (Weight)

3 Sets:

8/side Single Arm DB Press in Hollow Position

into…

:30 Wall Sit Hold

-Rest 2 Minutes
Demo Video of DB Press in Hollow Position- https://www.youtube.com/watch?v=NvhuzTAUZXM

“Operation” (AMRAP – Reps)

Every 2 Minutes X10:

250m Row

Max Hang Power Clean and Jerks 95/65
Rx+=135/95