Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm Legs & PVC (No Measure)

2 Rounds

10 Cal Assault Bike

10m Knees to Chest

10m Quad Stretch

10m Lateral Lunge

10m Bear Crawl

PVC Pipe:

30 Pass-Throughs

Stretch:

0:30 Half Saddle ea side

(quad stretch)

DUMU (40 DU + Max Ring Muscle Up)

3 Rounds- 12min Cap
This is PLAY time- yes you did DU yesterday, but this is a 12 min drill to accelerate heart-rate, and establish max reps of MU. If you cannot hit MU- this is your time to practice progressions.

*Score is each round- max reps Unbroken

Autumnal (Time)

For Time: 10-1, 1-10

10 DB Box Step-Up (50/35) + 1 Pull-Up

9 DB Box Step-Up + 2 Pull-Ups

8 DB Box Step-Up + 3 Pull-Ups

…

1 DB Box StepUp + 10 Pull-Ups

*10 Abmat Sit-ups after every round (100 total)

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Power Snatch (Log Heaviest Set)

12min EMOM

Odd- 1 Hang Power Snatch

Even- 3 Power Snatches

*heaviest lift must be completed back-to-back minutes unbroken. Meaning you can’t hit a weight on hang power, then drop it on the even minute or vice versa- both minutes must satisfy heaviest set

Carneliean (3 Rounds for reps)

4 Rounds: 3min on, 2 min rest (20min)

3min AMRAP of:

10/7 cal bike

10 KB Swings (2pood/1.5)

10 Alt DB Snatches (50/35)
Each round is scored for REPS

Turn2CrossFit – CrossFit

NEW SQUAT PROGRAM:
Back Squat Test & Focus, with Front Squats/high volume squat movements showing up MULTIPLE times a week!

NEW HSPU PROGRAM:
Designed to get your first strict HSPU, a new max strict HSPU, and increase your volume and capacity- short sprint AMRAPS. (utilizing all that strength you built last cycle on jerks– applying it to gymnastics)

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Warm-Up: Squat & Deadlift (No Measure)

21-15-9-6-3

Double Unders

Deadlift (PVC)

Walking Lunges

Good Mornings (PVC)

Back Squats (PVC)

*Start with PVC, then gradually increase to barbell, barbell + weights

***Finish with 45sec calf stretch ea side

Back Squat (1 Rep Max)

14 minutes to establish Heaviest 1RM

Back Squat (2 x 10)

6 minutes to complete 10 reps at 50% of 1RM

Fall (Time)

5 – 10 – 15 – 10 – 5

Deadlifts (225/135)

WallBalls (20/14)

Cal Row

Burpee Over Rower

*35 Double Unders after every Round

Turn2CrossFit – Endurance Club

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Beg & Choose (Time)

Beg & Choose

3mi Run

100 T2B

100 Sledge Hammers

300m Farmer Carry (50/35)

Buy-Out: 8 Tire Flips

*Athlete breaks down work any manner but must complete 15 Burpees in place at every pause/break in farmer carry.

**Max Reps of 25 per movement at a time, run/carry excluded

RX+= Vested

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

Monsoor (Time)

With a 20lb vest, pack or body armor.

4 Rounds of:

800 meter Run

20 Sumo Deadlift High Pull with 70lb (KB or Bar)

20 Burpees

100 yard farmer carry with 2 x 70lb (KB or Dumbbell)

40 sit-ups

Michael Anthony Monsoor was a U.S. Navy SEAL killed during the Iraq War and posthumously awarded the Medal of Honor. On September 29, 2006 an insurgent threw a grenade onto a rooftop where Monsoor and several other SEAL and Iraqi soldiers were positioned. Monsoor quickly smothered the grenade with his body, absorbing the resulting explosion and most likely saving his comrades from serious injury or death. Monsoor died 30 minutes later from serious wounds caused by the grenade explosion

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Dermyer (AMRAP – Rounds and Reps)

37 min AMRAP (with a Partner)

Partner A:

400 meter Run

Partner B:

10 Box Jump-Overs 24/20″

15 Ball Slams (30/20 lb)

20 Sit-Ups

This Hero WOD is in honor of Trooper Chad P. Dermyer, of the Virginia State Police, who was shot and killed in the line of duty on March 31, 2016.

At the time of his death, Trooper Dermyer was taking part in a training exercise at a Greyhound bus station when he was approached by the suspect at 2:40 p.m. After a short verbal exchange, the suspect drew a handgun and fired, striking Trooper Dermyer multiple times.

He is survived by his wife and two young children.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

iron cross stretch

thread the needle stretch

200m row

:30 quad stretch

10 cherry pickers

15/12 cal assault bike

partner medball passes

**5 squat penalty for every ball drop**

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP of:

100 DU’s

20 V-ups

20 push-ups

20 cal assault bike

20 sit-ups

20 DB pull throughs 35/20

200m row

20 Russian twists (R/L=2)

20 shoulder taps

Turn2CrossFit – CrossFit

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Warm-up

Run 400m

BarBell Complex

2 rounds

5 Deadlift 45/35 – 2nd round add weight

5 Muscle Cleans

5 Push Press

5 Good Mornings

5 Back Squats

Build to a Heavy Complex

3 Push Press + 1 Push Jerk
10 Minutes to build

Metcon (Time)

5 Rounds for time

9 Lateral Burpees over Bar

12 Push Jerks

15 Deadlifts

RX – 135/95

RX+ – 155/105