Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row or run

10m Downward dog into inch worm

10 PVC pass throughs

10 PVC hang power snatches

10 PVC shoulder to o overhead

5 empty barbell hang power snatches

5 empty barbell shoulder to overhead

Push-ups (3 Sets of Max Push-ups)

RETEST day! (from 1/25)

Keep the same standard or scale that you used throughout the entire progression.

Rest as needed between sets.

*Log biggest set*

“Get Even” (AMRAP – Reps)

20 Min AMRAP:

2,4,6..

Hang Power Snatch 95/65

Shoulder to Overhead

*100m Run after each round
Increase reps by 2 every round.

RX+= 135/95

Score= total reps

100m run= 1 rep

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

Turn2CrossFit – Endurance Club

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Sprint Sesh (Time)

Buy In: 400m + 40 T2B

3 x 300m, 10 Ab Wheels

5 x 200m, 20 WB Seated Reflex Halos

7 x 100m, 20 Bicycle Crunches

9 x 50m, 30 sec rest

Buy Out: 2 x 200m Suicides (2 x 825m total)

Rest 2min between rounds

(25m/50m/100m/125m/150m /175m/200m)
RX+ = Vested

Susyd: 200m Suicides (Time)

2 x 200m Suicides (2 x 825m total)

Rest 2min between rounds

(25m/50m/100m/125m/150m /175m/200m)
RX+ = Vested

Turn2CrossFit – CrossFit

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Warm-up

400m Run / 500m Row / 3 minutes on AAB

:30 sec Achilles Stretch (each leg)

50 Singles

5 Air Squats

5 KB Swings (light weight)

10 Alt Reverse Lunges

:30 sec Pigeon Stretch (each leg)

10 KB Cleans (light weight, 5 each side)

10 Banded Pull-aparts (front and behind neck)

10 KB Push Presses (light weight, 5 each side)

25 Double-unders

Metcon (Time)

Teams of 2 – For Time

Buy-in 200 DUs

THEN

100 KB Swings 53/35

100m x 2 Med Ball Run 20/14

80 Goblet Squats 53/35

200m x 2 Med Ball Run 20/14

60 KB Cleans 53/35

100m x 2 Med Ball Run 20/14

40 Goblet Reverse Alt Lunges 53/35

200m x 2 Med Ball Run 20/14

20 KB Push Presses 53/35

100m x 2 Med Ball Run 20/14
One partner working at a time.

Split reps evenly.

Med ball runs are relay style – I go, you go.

Cleans and push presses – complete 5 each side before switching arms.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

20m bear crawl

Pigeon stretch on box

Banded pull aparts (10 overhead & 10 across chest)

10 tuck jumps

10 DB snatches with lighter weight

5 box jumps

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 20-lb. dumbbell, 20-in. box (step-ups permitted)

M: 35-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here

Crossfit Games Open 21.2 Masters RX (Ages 55+) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 20-lb. dumbbell / 20-in. box (step-ups permitted)

M: 35-lb. dumbbell / 24-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Masters RX (Ages 55+) click here

Crossfit Games Open 21.2 Teens RX (Ages 14-15) (Time)

For time:

10 dumbbell snatches


15 burpee box jump-overs


20 dumbbell snatches


15 burpee box jump-overs


30 dumbbell snatches


15 burpee box jump-overs


40 dumbbell snatches


15 burpee box jump-overs


50 dumbbell snatches


15 burpee box jump-overs

F: 20-lb. dumbbell, 20-in. box

M: 35-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Teens RX (Ages 14-15) click here

Crossfit Games Open 21.2 Foundations (Ages 16-54) (Time)

For time:

10 alternating snatches

15 burpees

20 alternating snatches

15 burpees

30 alternating snatches

15 burpees

40 alternating snatches

15 burpees

50 alternating snatches

15 burpees

Use a 10-lb. dumbbell or household item for the snatch.

To modify the burpee, omit the push-up portion or elevate the hands during the push-up.

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Foundations (Ages 16-54) click here

Crossfit Games Open 21.2 Masters Scaled (Ages 55+) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 10-lb. dumbbell, 20-in. box (step-ups permitted)

M: 20-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Masters Scaled (Ages 55+) click here

Crossfit Games Open 21.2 Teens Scaled (Ages 14-15) (Time)

For time:

10 dumbbell snatches


15 burpee box jump-overs


20 dumbbell snatches


15 burpee box jump-overs


30 dumbbell snatches

15 burpee box jump-overs


40 dumbbell snatches


15 burpee box jump-overs


50 dumbbell snatches


15 burpee box jump-overs

F: 10-lb. dumbbell, 20-in. box (step-ups permitted)

M: 20-lb. dumbbell, 24-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Teens Scaled (Ages 14-15) click here

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

Downward dog into pigeon stretch

Iron stretch

300m row

10 PVC pass throughs

10 overhead squats

*start adding weight*

Bench Press (5×2)

80-85%

“Shipwrecked” (Time)

For Time:

1000m Row

20 Overhead Squats 115/80

40 Toes to Bar

20 Overhead Squats

1000m Row

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run or row

10m Sampson to elbow/reach

5 cherry pickers

5 sumo squats

10m burpee broad jump w/ 3 air squats

5 empty barbell back squats

Back Squat (1×20)

Add 5-10# from last 20 rep Back Squat (3/3)

“Lucky Charms” (AMRAP – Reps)

4 Sets: (4 min Work/2 min Rest)

300m Run

15 Wallballs 20/14

Max Burpee Box Jump Overs 24/20″
Score Total Reps of Burpee Box Jump Overs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

10m lateral lunge

10m toe grab

10 PVC pass throughs & stretches

10 PVC good mornings

10 PVC Romanian DL’s

10 kipping swings

5 empty barbell Romanian DL’s

5 empty barbell hang power cleans

Romanian Deadlift (5×12)

Romanian Deadlift
@ 30-40% of 1RM DL

increase from last if possible (1/12)

“Pulling For You” (Time)

3 Rounds For Time:

21 Situps

15 Hang Power Cleans 115/80

9 Chest to Bar Pullups
RX+=GHD situps, 135/95, Bar Muscle Ups