Knowledge Bombs

Turn2CrossFit – Endurance Club

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Sunday Best (AMRAP – Reps)

“Sunday Best”

7 min amrap:

300m run

20m plate push 45/35

3 min amrap:

Sled push with partner

25m (heavy) back and forth

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7 min amrap:

200m run

15 ghd sit-ups

3 min amrap:

5 BB upright rows

5 BB press

5 BB curls

5 BB tricep ext

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7 min amrap:

800m run

Max air squats

3 min amrap:

Max T2B (1 athlete works at a time)

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7 min amrap:

200m run

15 ghd sit-ups

3 min amrap:

5 BB upright rows

5 BB press

5 BB curls

5 BB tricep ext

________________________

7 min amrap:

300m run

20 m plate push 45/35

3 min amrap:

Max Tire Flips
RX+ = Vested

Score- each round for reps, but only count the 2nd movement + the 3minAMRAP

1: Metcon (AMRAP – Reps)

1

2: Metcon (AMRAP – Reps)

2

3: Metcon (AMRAP – Reps)

3

4: Metcon (AMRAP – Reps)

4

5: Metcon (AMRAP – Reps)

5

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

AS A GROUP:

300m run

world’s greatest stretch (each side)

iron cross stretch (each side)

thread the needle stretch (each side)

*then 16 rounds of :45 sec on, :20 sec off*

-russian twists

-elbow plank

-sled push

-parallette shoot throughs
https://www.youtube.com/watch?v=sZ9fP4iOmFs

Metcon (Time)

For time with a partner:

20 synchro “Jaime’s” 45/25

300m partner run

30 power cleans 125/85

300m partner run

15 synchro “Jaime’s” 45/25

300m partner run

20 power cleans 125/85

300m partner run

10 synchro “Jaime’s” 45/25

300m partner run

10 power cleans 125/85

300m partner run
“Jaime’s” = plate ground to overhead, forward overhead lunge (R & L), burpee to plate

RX+= 55/35, 155/105

Turn2CrossFit – CrossFit

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Mamba & Gigi (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

5 Ring Muscle-Ups

8 Power Cleans (185/125 lb)

24 Box Jumps (30/24 in)

13 Burpees
Dedicated to Kobe Bryant, “the NBA MVP who had a 20-year career with the Lakers, [who] was killed Sunday [January 26, 2020] when the helicopter he was traveling in crashed and burst into flames in the hills above Calabasas. His daughter Gianna, 13, was also on board and died along with three others.” –@latimes

18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, 24 box jumps for his jersey number from 2006-2016, and 13 burpees for Gigi’s age when the accident happened.

Calabasas 9 (Time)

For Time

Buy-In: 24 second Silence

Then, perform:

41 Ring Rows

13 Hand Release Push-Ups

56 Air Squats

46 Sit-Ups

13 Box Jumps (24/20 in)

38 Burpees

50 Sit-Ups

45 Wall Ball Shots (20/14 lb)

13 Strict Pull-Ups

Cash-Out: 800 meter Run
Dedicated to all 9 people whose lives who were lost in a helicopter crash on Sunday, January 26, 2020: NBA legend Kobe Bryant, his daughter Gianna, John Altobelli, Keri Altobelli, Alyssa Altobelli, Christina Mauser, Sarah Chester, Payton Chester, and Ara Zobayan.

The rep scheme signifies:

– 24 seconds of silence for Kobe Bryant’s jersey number

– 800 meter for the number of shots he made for 4 hours to work on his craft before a team USA Basketball practice in 2012

– The reps for each movement represent the ages of each person on the helicopter

Metcon (4 Rounds for time)

For time with a partner on a 35 min clock:

For time:

42-30-18

-hang power cleans 135/95

-wall balls 20/14

-cal bike

*rest 3 mins*

For time:

42-30-18

-deadlift 225/155

-HSPU

-cal row

*rest 3 mins*

If you are done before 35 min, start at the top with

21-15-9 rep scheme

*NO REST* into the 2nd section with

21-15-9 rep scheme
4 rounds scored for time. Only log a score for the sections you got into.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

10 yogi push-ups

10m spiderman crawl

200m row

10 air squats

10 KB swings (light weight)

10 KB cleans (5 each side)

10 KB push press (5 each side)

Handstand walk pratice

15 min practice:

handstand walks, wall walks, handstand holds, shoulder taps, plank shoulder taps, etc…
Log longest handstand walk if you can. 1m=1rep

Sleigh Bells (Time)

100 hand to hand KB swings 53/35

80 air squats

60 KB cleans 53/35

40 cal row

20 KB push press 53/35
RX+= goblet squats

*for the KB cleans & KB push press, switch sides every 5 reps*

https://www.youtube.com/watch?v=KKumMhxKapw

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run

achilles stretch (each side)

pigeon stretch (each side)

5 sumo squats

200m run

10 PVC pass throughs

10 PVC overhead squats

50 singles

Overhead Squat (5 x 5 @ 60-65%)

Every 2:00 mins

You Can Breathe (AMRAP – Rounds and Reps)

20 min AMRAP:

1 round of “Cindy”

1 power snatch @ 80% of 1 RM

30 DU’s
Cindy= 5 pull-ups, 10 push-ups, 15 air squats

Power Snatch

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

15/12 cal bike

10m elbow/reach stretch

10 cherry pickers

6 box “junk yard dog” (jump and under 6 x’s each)

5 empty barbell RDL’s
https://www.youtube.com/watch?v=iHydcAEYu-M

Romanian Deadlift (5×10 @45-50% of 1 rep max DL)

Romanian Deadlift
Every 2:00 mins

I’m ready! (6 Rounds for time)

1 round every 4 min x 6 of:

-18/14 cal bike

-12 DB front squats 50’s/35’s

-6 burpee box jump overs 24/20
1 second penality for every rep not completed

https://www.youtube.com/watch?v=B86Zj72LwzA

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row (22-24 spm)

10 PVC pass throughs

10 PVC good mornings

300m row (25-27 spm)

worlds greatest stretch (each side)

10 perfect air squats

200m row (28-30 spm)

10 empty barbell deadlifts

10 wall balls

Push-ups (3 sets of max push-ups)

-Establish max set for upcoming push-up progression

-Rest as needed between sets

-Scale to barbell on rig, OR add plate to back for weighted push-ups (if you can do 25+)

**Log biggest set**

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups