Knowledge Bombs

Turn2CrossFit – CrossFit

View Public Whiteboard

IRVINE (Time)

For Time

400 meter Run

23 Push-Ups

53 Goblet Squats (53/35 lb)

400 meter Run

23 Push-Ups

53 Kettlebell Swings (53/35 lb)

400 meter Run
Milwaukee Police Officer Charles Irvine Jr., 23, a four-year veteran of the department, was killed when the squad car he was in flipped during a pursuit on June 7, 2018. His badge number was 2353 (hence the rep scheme in the workout).

Following his death, on Sunday, August 12, a memorial fundraiser event featuring this workout (“The Irvine”) was put on in part by Brew City CrossFit @brewcitycrossfit (Milwaukee, WI, USA). Participants paid to take part in the event and money raised benefitted the memorial funds set up for Officer Irvine.

Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here

Metcon (Time)

Team of 2 For Time: (35 min cap)

2 Rounds:

50 Cal Bike

40 Thrusters 95/65

30 Toes to Bars

30-20-10

Overhead Squats 75/55

Toes to Bars

150 Kb Swings 70/53

30-20-10

Overhead Squats 75/55

Toes to Bars

2 Rounds:

50 Cal Bike

40 Thrusters 95/65

30 Toes to Bars
One athlete works at a time. Split work as needed.

35 minute time cap- 1 second penalty for every rep missed

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3:00 min bike, row, or ski

10m quad stretch

10m knee to chest

Iron cross stretch

Thread the needle stretch

10 warrior squats (5 each side)

5 squat cleans 45/35

5 jerks 45/35

12 min EMOM

Clean and Jerk
Gradually increase weight over the 12 sets. Log heaviest set.

Aim to PR!!!!

Clean and Jerk

“Quiet on the Set” (Time)

10 Rounds For Time:

3 Power Clean and Jerks 135/95

3 Bar Facing Burpees

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

BACK TO QUARANTINE WARMUP

3 rounds of :20 sec on & :10 sec off of:

-jumping jacks

-butt kickers in place

-mt climbers

-high knees in place

**THEN**

Pigeon stretch (each side)

5 yogi push-ups

10 arm circles (forward & backward)

“Murph Prep Take 2” (4 Rounds for reps)

Every 5 minutes for 4 sets:

400m Run

10 Pullups

20 Pushups

Max Air Squats
Rx+= Vested

Score is total air squats each round.

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3:00 min row

:30 sec couch stretch (each side)

5 sumo squats

10 PVC pass throughs

:30 sec spine & lat stretch on box
https://youtu.be/vHW3IVSMs6U

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

12 Min EMOM

Snatch
*Work up gradually over the 12 sets.

*Aim to PR!!! Trust your training and take chances!!

“Roll the Footage” (AMRAP – Rounds and Reps)

15 Min AMRAP:

40 Alternating Hang DB Snatches 50/35

30 Cal Row

20 Single Arm DB Thruster (Alternate every 5)

10 Burpee Box Jumps 24/20″

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2:00 min bike

20m bear crawl

2:00 min bike

2 wall walks

5 cherry pickers

For Quality

4 Sets:

12 Banded Face Pulls

directly into..

12 Tall Kneeling Arnold Presses

-Rest :90
Log band tension and weight in comments.

Tall Kneeling Arnold Press Demo: https://youtu.be/2qPFmzHlvjw

“Lights, Camera, Action” (3 Rounds for reps)

3 Rounds: (1 Min WORK/ :30 REST)

Bike Calories

HSPU

Front Rack Reverse Lunges 75/55

Plank Hold
*For every drop on the plank hold, perform 10 burpees at the end of the workout.

Turn2CrossFit – Endurance Club

View Public Whiteboard

Proclaimers (Time)

800m run

200 Wallballs 20/14

800m run

150 GHD

800m run

200 Push-ups

800m run

150 double DB Box step over (50-35)

RX+ = Vested

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up

Coaches Choice

Metcon (Time)

4 Rounds for time:

300m Run (together)

30 Power Cleans 95/65 RX+ 135/95

30 Burpees

30 AAB Cals

30 Air Squats

30 Alternating Lunges

30 AAB Cals

30 Deadlifts 95/65 RX+ 135/95

30 Ball Slams 30/20

30 AAB Cals

Buy Out: 300 AbMat Sit Ups

*Split up reps evenly

45 Min Time Cap
With a running clock, as fast as possible complete the prescribed work in the order written with a partner for 4 rounds.

Score is the time on the clock when the 300 sit up are completed.