Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

On a 15 min clock:

300m run

Achilles stretch

Worlds greatest stretch

Then 4 rounds of:

5 push-ups

10 air squats

100m run

Metcon (Weight)

4 Sets:

10 DB Bench Press

into..

1 Minute Plank Hold

-Rest 2 Minutes
*Choose a challenging weight for the DB Bench Press.

“Ballin” (AMRAP – Rounds and Reps)

13 Min AMRAP:

20 Wallballs 20/14

100m Run

40 Wallballs

200m Run

60 Wallballs

300m Run

*Continue adding reps, +20 Wallballs and 100m Run
Score= 1 Round is when the entire run is completed.

Turn2CrossFit – Endurance Club

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Armour Up (Time)

Armour Up

3 Rounds

500/400/300/200/100m Runs

50/40/30/20/10 reps after each run

1 Max Distance Sled Push Sprint (*anytime)

50- Leg Raise Hold

40- Walking Lunges

30- Squat Press

20- Heisman Shuffle

10- Lateral Burpees over Object

Round 1: Plated (15/10)

Round 2: Wallball (14/10)

Round 3:

50/40/30- Abmat Sit-ups

20- Plank Shoulder Taps

10- Ab Wheel Rolls

RX+ = Vested

Turn2CrossFit – CrossFit

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Metcon (Time)

With a Partner: “I Go, You Go Style”

10 Rounds:

5 Clean and Jerks 135/95

4 Back Squats

3 Front Squats

Run 800m (together)

Row 1000m (500m each)

10 Rounds:

8 Air Squats

6 Pushups

4 Pullups
35 min cap

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

200m row

10 burpees

Iron cross stretch

200m row

10m lunges

10 kipping swings

200m row

10 push press 45/35

10 power snatches 45/35

“Oscar” (AMRAP – Rounds and Reps)

23 Minute AMRAP:

9 Devil Press (2×40/25lb)

20 Alternating DB Lunges

9 DB Push Press

20 Situps
This hero workout is dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019.

Oscar had been a Master-at-Arms for the United States Navy for over a year, stationed in Norfolk, VA. His loss was a tremendous blow to his family, and to the community of Lemoore, CA, where he was born and raised. He made an impact on every face he interacted with through his ability to make anyone laugh or smile with his comedic personality. He was a kind, genuine, goofy, beer-loving best friend to all, no matter where you came from or what your background was.

Metcon (Time)

Team of 2:

60 Rounds (30 each):

“I Go, You Go Style”

6 T2B

4 Burpees over the Bar

2 Power Snatches 135/95
35 min time cap

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

On a 12:00 clock:

2:00 min moderate pace row

Couch stretch

Pigeon stretch

300m run

PVC pass throughs

2:00 min moderate pace bike

15 russian KB swings 35/26

Metcon (2 Rounds for calories)

4 Minute Max Calorie Row

-Rest 2 Minutes

2 Minute Max Calorie Bike

“Kite” (5 Rounds for reps)

5 Sets:

Every 3 Minutes-

300m Run

Max Russian KB Swings 53/35
Rx+=70/53

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

5 yogi push-ups (really focusing on stretching the calves and Achilles)

10m alligator crawl

200m run

10 air squats

1:00 handstand hold or shoulder taps

100m run

10 empty barbell front squats

2 wall walks

Strict HSPU/ Pushup

2 Sets of max reps.

*test the RX version of SHPU/Pushups, if you are able to, otherwise perform whatever version you did for the last cycle.

“Sandcastle” (AMRAP – Rounds and Reps)

20 Min AMRAP:

15 HSPU

15 Front Squats 155/105

200m Run

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

Achilles stretch

10m quad stretch

*THEN ON A 10 MIN CLOCK*

2 rounds of:

30 singles (15 right leg/left leg)

10m burpee broad jump

5 empty barbell power cleans

Power Clean

Take 15-20 minutes to build to 2 rep max touch and go power clean

“Frisbee” (AMRAP – Rounds and Reps)

10 Min AMRAP:

10 Power Cleans 135/95

10 Lateral Burpees over the Bar

50 Double Unders
Rx+= 155/105