Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row, run, ski, or 25/19 cal bike

10m knees to chest

10m toe grab

20m straight legged bear crawl

10 air squats

*GRAB YOUR EQUIPMENT AND PREFORM 3-5 REPS OF EACH MOVEMENT*

Johnson (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

9 Deadlifts, 245#

8 Muscle-ups

9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

Metcon (Time)

Partner Wod- “I go, you go”

For Time:

23 rounds

1 Deadlift 315/205

9 Wallballs 20/14

directly into…

23 rounds

9 Cal Row

8 Burpees over the Rower

*on minute 4 and 24, both athletes must run 400m

**35 min time cap, 1 sec penalty for each missed rep

Turn2CrossFit – Teens/Juniors CrossFit

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Every 1:30 x 10

1 High Hang Clean+ 2 Hang Power Cleans
Log heaviest set

Metcon (3 Rounds for reps)

3 rounds: (1 min WORK/ :30 REST)

Cal Row

Power Clean 95/65

Ring Row

Bar Facing Burpees
Score=total Rep each round

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

200m run or ski

10m burpee broad jump + 2 air squats

:30 sec scapula retraction from pull-up bar

200m ski or run

5 empty barbell power cleans

10 kipping swings

Every 1:30 x 10

1 High Hang Clean+ 2 Hang Power Cleans
Log Heaviest Set

“I Am Your Father” (3 Rounds for reps)

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

Calorie Ski

Power Cleans 135/95

Chest to Bar Pullups

Bar Facing Burpees
RX+= Muscle Ups, 155/105

Due to class size, athletes may start at any station. Rotate to the next station in order listed above.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row, run, or 25/20 cal bike

10m inch worm

Iron cross/scorpion stretch

5 push-ups

5 empty barbell bench press

Bench Press (5×3)

Log Heaviest Set

“It’s A Trap” (Time)

For Time:

60/48 Cal Bike

1000m Row

800m Run

1000m Row

60/48 Cal Bike

Turn2CrossFit – Teens/Juniors CrossFit

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Every 1:30 x 10

1 High Hang Snatch+ 2 Hang Power Snatches
Log heaviest set

Metcon (Time)

For Time:

21-15-9

Pushups

Situps

DB Snatches 35/20

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m ski, run, row

10 PVC pass throughs & shoulder stretches

10 PVC good mornings

5 sumo squats

*BURGENER WARMUP*

-down & finsh

-elbows high & outside

-muscle snatch

-snatch lands at 2″, 4″, & 6″

-3 overhead squats

Every 1:30 x 10

1 High Hang Snatch+ 2 Hang Power Snatches
Log Heaviest Set

“May the 4th Be With You” (Time)

For Time:

21-15-9

HSPU

Power Snatch 115/80
Rx+= Strict HSPU, 135/95

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

10m toe grab

10m elbow/reach

10 air squats

200m run

Banded shoulder stretches on rig

For Quality (4×10)

4 Sets:

10 Single Arm DB Row on Bench (5R/5L)

directly into…

10 Weighted Pushups

-rest :90
DB Row Demo: https://youtu.be/xl1YiqQY2vA

*a plate can be added to your back for the weighted pushup

“In A Galaxy Far, Far Away…” (3 Rounds for reps)

3 Sets of 4 Min AMRAP:

12 DB Thrusters 50s/35s

12 Toes to Bars

200m Run

-Rest 2 Min
100m= 1 rep