Knowledge Bombs

Turn2CrossFit – CrossFit

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Hang Power Clean & Jerk (EMOM)

1 Rep Max
Every 2:00 for 20 minutes

Increase weight as technique & fatigue allow

Heavy AF

Snatch High Pulls (EMOM)

1 Rep Max
Every 2:00 for 20 minutes.

Establish% or lbs above 1 rep max

Turn2CrossFit – Endurance Club

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A Farmer’s Mile (Time)

1 mile Farmer Carry 1.5/1)

Athlete 1: Farmer Carry

Athlete 2: Runs to 400m mark

Switch when Athlete 2 returns

Athlete 1: runs back to gym

Athlete 2: Farmer Carry

Switch when Athlete 1 returns

*continue until team reaches 1mile Farmer Carry

**once team hits 800m marker, runners run to mile marker

***once team hits mile maker, runners run to 800m

****once team hits 1200m, runners run back to gym
RX+ = Vested

Deaths come in Three (3 Rounds for calories)

10min AMRAP each station

Station 1: Ski Erg

Station 2: Leg Raises (or Plank)

Station 3: Bike

Athlete 1: 0:30 sec on/rest

Athlete 2: rest/0:30 sec on

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Warm-up

Coach’s choice

Tabata

4 Rounds of :20 seconds on, :10 seconds off

Mountain Climbers

Flutter Kicks

Jumping Jacks

Metcon (AMRAP – Rounds and Reps)

Partner WOD – Teams of 2

30 minute AMRAP – I go, you go

5 Deadlifts 225/155

10 D-Ball Over-the-shoulder

15 Ab mat sit-ups

20 Double-unders
Partner A must complete full round before partner B can start.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

Coach’s choice

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

MLK Day (Time)

For Time

63 Cleans (95/65 lb)

64 Wall Ball Shots (20/14 lb)

64 Pull-Ups

65 Kettlebell Swings (1.5/1 pood)

68 Front Squats (96/65 lb)
This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.⁠

Metcon (AMRAP – Rounds and Reps)

With a partner, 30 min AMRAP of:

1000m row

24 burpees

20 pull-ups

40 box step-ups 24″/20″

30 push-ups
Split movements equally

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Warm-up (No Measure)

Fish game on rower

10m elbow/reach

10 sumo squats

:30 couch stretch

5 yogi push-ups

5 empty barbell front squats

5 empty barbell push presses

10 empty barbell bench presses

*start adding weight*
WRITE YOUR NAME AND SCORE FOR THE FISH GAME ON THE BIG WHITEBOARD (for everyone to see for the day)

Bench Press (1×2)

Build to a 2 rep max

*20min time cap*

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run

10m knee to chest

10m butt kickers

10m high knees

10 tuck jumps

10 arm circles (forward & backward)

*grab an empty barbell*

10 elbow rotations (each side)

5 high hang power cleans

5 hang power cleans

5 power cleans
Focus on opening the hips/ getting tall/ squeezing gluets on the 3 position power cleans

Power Clean (1×1)

Build to a 1 rep max

*20min time cap*

Run, Lift, Jump (Time)

800m run

15 power cleans 135/95

15 box jump overs 24″/20″

400m run

12 power cleans 135/95

12 box jump overs

200m run

9 power cleans 135/95

9 box jump overs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

worlds greatest stretch (each side)

iron cross stretch (each side)

10 air squats

250m row

20 banded pull-aparts (10 overhead & 10 across chest)

5 empty barbell back squats

**HUSSLE!!!!**

Back Squat (establish a 20 rep max back squat)

Warm-up to a weight you can squat for a tough 8-12 reps. Test for next strength cycle.

*about 55% of 1 rep max*

Xll (AMRAP – Rounds and Reps)

12 min AMRAP of:

12 front squats 115/80

12 bar facing burpees

12 HSPU’s
RX+= 155/105, strict HSPU