Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

300m Run

2 Rounds-

5 Wallball Front Squats

5 Wallball Push Press

5 Wallballs

then

3 Rounds-

2 Wall Walks

100m Run

Wallball EMOM (AMRAP – Rounds)

7 Min EMOM

10-20 Wallballs 20/14
Choose the reps you are able to hold for the entire EMOM. Increase the reps or weight of wallball (or height of target) if you completed emom successfully.

Rest 3 Minutes

5 Sets:

:30 on/ :30 rest

*Keep track of total reps

Handstand Push-ups

Max Reps in :30

“Spartans” (Time)

4 Rounds For Time:

400m Run

16 Single Arm DB Push Jerks (8R/8L) 50/35
Target Time- 13 minutes

Time cap- 18 minutes

Rx+= 70/50

Turn2CrossFit – CrossFit

Warm-up

5 Minute AMRAP:

with empty barbell

5 Snatch Grip DL

5 Hang Power Snatch

5 Behind the neck Push Press

5 Overhead Squat

5 Snatch Balance

5 Sets: Every 3 Minutes

Snatch Pull+ Hang Power Snatch+ Squat Snatch

Build up to heaviest weight for the complex.

*note- on the snatch pull, remember it is just a pull from the floor into extension. This is NOT a high pull.

“Mongols” (Time)

For Time:

30 Squat Snatches 95/65

*Every 2 Minutes, 12/9 Cal Bike. Begin with the squat snatches and first bike is at 2 minute mark.
Rx+= 135/95

Turn2CrossFit – CrossFit

Warm-up

400m Run

3 Rounds

5L/5R Bottoms Up KB Press

5 Burpee Box Jumps

5 Kick ups to the wall

4 Sets:

A.) 20 Tuck Ups

B.) HS walk progression

-180 degree walk in pike position around the box

-Kick up with spotter and walk

-25-50′ HS walk

Rest 1:30 between sets

()

“Samurai” (Time)

3 Rounds For Time:

16 Burpee Box Jumps 24/20″

8 KB Deadlifts 53s/35s

50m Farmer Carry 53s/35s

200m Run
Rx+= 70s/53s

Turn2CrossFit – CrossFit

Warm-up

400m Run

Then

6 Minute AMRAP:

with a 25/15 plate..

10m OH walking lunge

5 Burpee to plate

5 Pullups/Ring Rows

10 dead bugs with plate

4 Sets:

For the next cycle, you may choose either back rack or front rack reverse lunges. Whichever one you choose, you must stay with it for the entire cycle. These lunges will require you to step back and perform 8 on one side and then 8 on the other. Focus on driving up strong on the front leg.

Every 5 MIN, begin a new set.

Back Rack Lunge

8R/8L

These are taken from the ground. Add 10-15# from last week.

Front Rack Lunge

8R/8L

These are taken from the ground. Add 10-15# from last week.

Bench Press

Go heavier than last week.

“Vikings” (AMRAP – Rounds and Reps)

8 Minute AMRAP:

21 Thrusters 95/65

21 Pullups
Rx+=7 Bar Muscle Ups

Turn2CrossFit – CrossFit

Warm-up

3Min Bike/Ski/Row

2 RDS:

5 Rack Deliveries

5 Tall Muscle Cleans

5 Tall Cleans

5 Muscle Cleans

5 Front Squats

1st EMOM: 2 Tall Cleans+ 1 Muscle Clean

2nd EMOM: 2 Clean High Pulls+ 1 Clean

Low Hang Clean+Clean+Low Hang Clean (Weight)

Perform as a complex with releasing the bar

Turn2CrossFit – Endurance Club

“Lucky Number 7” (AMRAP – Rounds and Reps)

Teams of 2

***2 Sets***

AMRAP in 7:00

A1: 100m Sled Push (45s/25s)

A2: 15/12 Cal Bike

*once both athletes finish, switch and continue

Rest :90

AMRAP in 7:00

A1: 15 GHD/Abmat sit-ups

A2: 15 T2R or T2B

*once both athletes finish, switch and continue

Rest :90

AMRAP in 7:00

Run 800m together

Max Dball/Sandbag cleans (I go, you go)

Rest :90

Turn2CrossFit – CrossFit

Warm-up

1:00 min bike

:30 shoulder taps

1:00 bike

:30 PVC pass throughs

1:00 bike

:30 kip swings

1:00 bike

:30 burpees

Partner WOD (Time)

Teams of 2:

100 Abmat sit-ups

80 pull-ups

60/40 cal bike

40 burpee box jump overs 24/20

200m partner medball carry 20/14 (switch every 50m)

40 burpee box jump overs

60/40 cal bike

80 pull-ups

100 Abmat sit-ups
1 works, 1 rests

RX += GHD, C2B, 70/50 cal, 25/20