Knowledge Bombs

Turn2CrossFit – CrossFit

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Metcon (Weight)

Body Armor/Strength

5 x 5 Bent Over Barbell Row

After each set:

0:30 sec Plank

5 Push-Ups

10 Glute Bridges

15 PVC / Banded / Broom Stick Good Mornings

* Log your heaviest set of BB Row

** If no BB available, complete 5 sets of 10 with dumbbells or odd object

Metcon (3 Rounds for reps)

AVRIL

(Partner Workout)

0:00-8:00

1. 10 Bar Facing Burpees + 30 Alternating Barbell Touches

2. Max Rep: Sit-Ups

8:00-16:00

1. 5 HSPU + 30 Air Squats

2. Wall Sit

16:00-24:00

1. 10 V-ups + 10 Push-Ups

2. Max Reps: Lunges

Single Person Option:

2 rounds of each series with 30 sit-ups, 30 sec wall sit, and 30 lunges.

*Barbell Touches = put your calf against BB and take one step out away from barbell. Turn around and look at barbell. Then touch the barbell with right foot, then left foot. (can also use odd object.

** Scoring:

Station 1 = Sit-Up reps (individual score)

Station 2 = each round completed as team = 1 rep

Station 3 = lunges reps

Turn2CrossFit – CrossFit

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Squat Clean Complex (5 sets of 1 Complex)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean
Build to Heavy

SYLB Workout #3 (Time)

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

♂ 50-lb. DBs, 24-in. box

Time Cap: 20 minutes

*Each rep not completed under 20 minutes is 1 second added to score.
Deadlift Requires 2 DB but the Thurster only requires 1 DB.

Metcon (No Measure)

Body Armor

10 Rounds

10 GHD / 10 Toes 2 Bar / 15 Abmat Sit-Ups

2 Rope Climbs / 10 Ring Rows/ 10 Bent Over DB rows

10 Cal Assault Bike

Metcon (No Measure)

Body Armor

10 Rounds

10 GHD / 10 Toes 2 Bar / 15 Abmat Sit-Ups

2 Rope Climbs / 10 Ring Rows/ 10 Bent Over DB rows

10 Cal Assault Bike

Turn2CrossFit – Endurance Club

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Metcon (4 Rounds for reps)

Race Against the Clock

0:00-10:00=

400m Run

40 Lunges

10:00- 18:00

300m Run

30 sec Plank

18:00- 26:00

200m Run

20 sec Farmer Carry

26:00-30:00

100m Run

10 Gorilla Lunges

RX + = Vested, 50/35 DB’s for Lunges/Carry

Gorilla Lunge = Left leg lunge, Squat, Right leg lunge, Squat

As a warm-up, leave your house/workout area and “mark” your runs. Run away and at time threshold, turn back.

400m Run = 1 minute run & back

300m Run = 90 sec run & back

200m Run = 30 sec run & back

100m Run = 15 sec run & back

(Based off an 8 min mile, but approved for today)

Each Round is for Reps.

Run = 1 rep

1 Sec = 1 rep

Turn2CrossFit – CrossFit

Coach Jaime is coaching!!

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Warm-up (No Measure)

3 Rounds of :30 sec on, :10 sec off of

Single unders/double unders

Air squats

Down-ups

Hallow rocks

Metcon (7 Rounds for time)

7 Rounds//3min EMOM

12 Alt. DB power snatches 50/35

6 Broad jump/squat over DB

12 Alt. DB reverse lunge 50/35

6 Broad jump/squat over DB

RX+= 70/50
-At 3-2-1-go, perform movements and rest remainder of the 3:00.

-Hold DB in any position for lunges

-Write down time for every EMOM

-If you don’t finish within the 3:00, your score is 3:00 and pickup from the beginning

-(broad jump/squat because we’ve done countless burpees 😂)

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds of;

10 Jumping jacks

Shoulder stretch each side

10 Tuck jumps

Couch stretch each side

10 Butt kickers (R/L=1)

Pigeon stretch each side

The Fuhrmannator (Time)

6 rounds for time:

100m run

5 burpees

10 KB Swings (53#/35#)

15 Deadlifts (95#/65#)

20 Back Squats (95#/65#)

Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

Dempsy (Time)

3 rounds for time:

50 Wall Balls 20/14

50 Med Ball Push-ups

50 Med Ball Slams

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

3 min Run/Bike/Row

Then 2 rounds of:

10 Inch worms

10 Good mornings

Pigeon Stretch each side

Accessory Work

10 min EMOM of:

5 Deadlifts (moderate-heavy weight)

Plank variations with remaining time (coaches choice)

Outbreak (AMRAP – Rounds and Reps)

“Death By”

2 Power Cleans 155/115

10 Jump Squats
**Each round starts with 2 Power Cleans

**Add 1 rep to the Jumping Squats each minute until failure.

**The score is the number of successfully completed rounds and then the number of jumping squats completed in the final failed round.

EXAMPLE: you complete the round of 2 power cleans and 17 jumping squats, but then only get 2 power cleans and 14 jumping squats on the next round (which was the round of 18). Your score would be 8+14.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m Row/Run/Bike or 2:00 out & 2:00 in

10 Knee to chest/lunge twist

10 Big & Small arm circles (Forward/ Backward)

Accessory Work

10 Rounds of;

round 1: 10 Abmat sit-ups, 1 Burpee broad jump, Run 100m or 100 strides

round 2: 9 Abmat, 2 BBJ, run

round 3: 8 Abmat, 3 BBJ, run………….

Chocolate Banana (Time)

For Time with a 50/35lb DB/KB

21-18-15-12-9-6-3

Alt. DB/KB Hang Clean and Jerk

DB/KB Box Step Up 24/20in
RX+ = 70/50lb DB/KB