Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up 1 (No Measure)

2 Rounds

250m Row

10m Sampson Stretch

10m Inch Worm

1 Barbell Warm-Up Cycle

Barbell Warm-Up Cycle is…

5 Deadlift

5 Hang Muscle Clean

5 Front Squat

5 Shoulder Press

5 Good Mornings

5 Elbow Roll Forward (each arm)

Camilleri (Time)

3 Rounds for time

400m Run

12 Pull-ups

300m Run

24 Air-Squats

200m Run

17 Push-ups

100m Run

33 Abmat Sit-ups

Carl Bini (Time)

5 Rounds for Time:

500m Row

50 DU

5 Squat Clean Thrusters 155/105

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
**25lbs for females

**Use two Dumbbells

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m Row / 400m Run / 300m Ski

Then

3 rounds (12min):

Minute 1: 60m shuttle run

Minute 2: 10 med ball cleans

Minute 3: 10 push ups

Minute 4: 20-30 double unders

Mayhem 200520 (5 Rounds for reps)

Five 3-minute AMRAP (19 min)

5 Clean and Jerks (135/95)

10 Box Jumps (24/20)

Rest 1 minute between rounds
You log each round for reps

Turn2CrossFit – CrossFit

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Warm-up 4 (No Measure)

2 Minutes

Row/Bike/Ski

3 Rounds

5 Banded Face Pulls

5 Banded Chest Flies

5 Banded Lat Raises

Superfly (Time)

21-15-9

Front Squat 95/65

Pull-ups

Finisher

Front Squat (6 x 3)

Build to a heavy 3 rep.

Turn2CrossFit – CrossFit

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Warm-up

Run 500m

Then:

3 Rounds

:30 High Knees

:30 Single KB Shoulder Press (:15s ea. arm)

:30 sec Jumping Jacks

Accessory Work

12 min EMOM of:

-assault bike 10/7

-10 KB swings

-7-10 burpees

Bone-saw (Time)

4 Rounds for Time

10 Single Arm Devil Press 50/35

20 Abmat Sit ups

300m run
Rx+ = 70/50 lbs / GHD sit ups

**Re-test from November 12 2019.

Turn2CrossFit – CrossFit

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Deadlift Warm-Up 2 (No Measure)

15 Cal Row

20 PVC Good Mornings

10 Cal Ski Erg

10 Empty BB Deadlifts

10 Cal Row

5 Deadlift – weight but no heavier 95/65)

5 Cal Ski Erg

5 Deadlift- no heavier than 135/95
Due to class size, do not exceed 30 seconds on ski erg.

Deadlift (Find your Heaviest 5 Rep Max)

15 Minute Clock

We should see some PR’s today!

Inception (Time)

15-12-9-6-3

Cal Row

Deadlifts (135/95)

Push-Ups

Dball Squat Clean (60/45)

Turn2CrossFit – Endurance Club

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PARCORE (Time)

ParCore

3 rounds

800m/400m/200m Runs

Round 1: 1 min Plank after ea Run

Round 2: 30 Banded Good Mornings

Round 3: 15 Alternating Knees 2 Elbow

After Each Round:

Run + 100m Plate Play (45/25)

Plate Play

10 Plate Bicep Curls + 50m Carry (thor)

10 Plate Bicep Curls + 50m Carry (overhead)

RX + = Vested

Turn2CrossFit – CrossFit

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Wesley’s Wod (Time)

For time (with a partner)

Buy-in (share)

56 Box Jump Overs

then

22 Rounds (share):

5 HSPU

27 Double-Unders

3 Power Cleans (155/105)

then

Cash Out Together

1108m Run