Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

run/row 400m or 3:00

-10 yogi push-ups

-10 arm circles (forward & backward)

-world’s greatest stretch (each side)

Justice for George Floyd (Time)

5 Rounds for Time

25 Air Squats

20 Goblet Step-Ups (2pood/1.5)

20 HSPU

RX+ = Vested
George Floyd was killed on May 25, 2020 while being pinned face down under the knee of a police officer in Minnesota.

5 rounds = May

25/20/20 = rep scheme for date

Designed by 150 Bay CrossFit Coaches

André Crews

Sarah Mossman

I CANT BREATHE (Time)

For Time

1,600 meter Run

30 Burpees

800 meter Run

20 Burpees

400 meter Run

10 Burpees

400 meter Run

20 Burpees

800 meter Run

30 Burpees

1,600 meter Run

Justice for George (Time)

For Time

612 Walking Lunges

46 Burpees

Every 5 minutes, perform:

25 Air Squats

20 Push-Ups
Attack this workout alone… OR with a Partner- one athlete performing lunges at a time. Burpees would need to be synchronized however.

This workout was designed by The Power House @thepowerhousemn.

Turn2CrossFit – CrossFit

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Deadlift (Log your 10-Rep for score. )

15:00 total to build to:

1. Heavy Single

2. Heavy 10-Rep

Hang Time (Time)

For Time

50 Abmat Sit-Ups

25 Box Jumps

1min Max DU

18 Hang Squat Cleans (95/65)

15 Hang Squat Cleans

12 Hang Squat Cleans

9 Hang Squat Cleans

1min Max DU

25 Box Jumps

50 Abmat Sit-Ups

Two Scores: Time & Total DU

** Every break in squat clean= 5

burpee penalty before moving on

***1 min for double under starts at the end of the last rep completed, you do not get to slow down your heart and wait to establish your best set in the minute.

Hang Time (reps) (AMRAP – Reps)

Log Total Double Unders

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2 rounds of:

-bike, row, run 2:00

-Pigeon stretch (each side)

-5 Inch worms

-10 good mornings (PVC)

-10 front squats (PVC)

-10 Push press (PVC)

Jerk Drive + Split Jerk (Every 90 seconds for 10 Rounds)

1 Jerk Drive + 2 Split Jerk
Focusing on:

Dip

Push Under the Bar

Foot Work

Full Court Press (AMRAP – Reps)

15min AMRAP

3-6-9-12-18-21-24…

Cal Assault Bike

Russian KB Swings (1.5/1)

Burpees over KB

KB Goblet Squat

HSPU

Turn2CrossFit – CrossFit

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Bench Press (5 x 5 @ 75%)

Baseline (Time)

500 meter Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups
*5 min rest and then go directly into next work out.

Out of Bounds (Time)

3 Rounds

10 Cal Row

10 Push-Ups

10 Air Squats

10 Pull-Ups

200m Run

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2 rounds of :30 sec on, :10 sec off of:

-high knees

-yogi push-ups

-butt kickers

-air squats

-good mornings

Then, grab a PVC and stretch

Zots Press (EMOM )

5 x 3

Snatchy Complex (Every 2 minutes)

5 Sets of:

1 Power Snatch

1 OHS

1 Snatch Balance

2 Hang Squat Snatches

3 on 3 (Time)

For Time

3 Rounds

20 Wall Balls

10 Power Snatch (95/65)

5 Pull-Ups

*Rest 3 Minutes (after all 3 rounds)

3 Rounds

20 Pistols

10 Deadlifts (185/135)

5 Chest 2 Bar

RX+ Men= 135/C2B, 225/BMU

RX+Wmn= 95/C2B, 185/BMU)
20 min Cap. You need to MOVE!

1 sec penalty for every rep not completed.

Turn2CrossFit – Endurance Club

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FARMYARD (8 Rounds for reps)

5:00 on, 1:00 rest

2 Rounds at each Station

400m Run

100m Farmer Carry (1.5/1 pood)

Max Knees 2 Elbow

300m Run

20m Walking Lunges

200m Run

Max Tire Flips

500m Run

20 banded good mornings

Max Alternating Toes 2 Bar

800m Run

Max Seconds Plank

RX+ = Vested

Turn2CrossFit – CrossFit

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Hang On! (AMRAP – Reps)

EMOM (30 Minutes)

10 Rounds

PARTNER A: 5 Squat Cleans (95/65 lb) + 5 Burpees

PARTNER B: Hang from Pull-up Bar until partner is done

10 Rounds

PARTNER A: 5 Deadlifts (115/80) + 5 Box Jump Overs (30/24)

PARTNER B: Holds Plank until partner is done

10 Rounds

PARTNER A: 5 Split Jerks (115/80) + 5 Shuttle Sprints (10m)

PARTNER B: Max abmat Sit-ups in 0:45sec

Score = Total Team Sit-Ups
If partner breaks in hang or plank, the athlete completing work must stop immediately.

The goal here is to test your ability to hold a steady pace, and strengthen your mental toughness.