Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

3 min bike ski row

2 rounds:

5 presses

5 push press

5 tall jerks

5 jerk balance

8 min EMOM x2

1st EMOM: 5 pause in dip push press

2nd EMOM: 3 Behind the neck split jerk

3 sec pause in dip+jerk dip+split jerk

Turn2CrossFit – Endurance Club

PentABalathon (Time)

*60% effort today (if Murph tomorrow)

5 rounds for Time

500m Row

15 GHD Sit-Ups

20/14Cal Ski Erg

10 Russian Twists

400m Run

30 sec Plank

20/14cal Bike

15 Abmat Sit-Ups

20/14cal Concept 2 Bike

30 sec Leg Raise hold

Turn2CrossFit – CrossFit

Warm up (No Measure)

300 m run

Band stretches/mobility

Double under practice

3 rounds

35 singles

10 box step ups

10 banded shoulder presses

10 burpee plate snatches (25/15)

GRAB A PARTNER!

Partner Wod (AMRAP – Rounds and Reps)

30 minutes AMRAP

Buy in 150 dubs

50 weighted box step overs (35/25)

40 DB Hang power snatches (50/35)

30 synchronized burpees

20 sandbag over shoulders

10 synchronized pistol squats
*reps divided equally between partners

*RX+ 50/35 box step overs, synchronized burpees tap to 6 inch target, #35 weighted pistol squats

Turn2CrossFit – CrossFit

Warm-up

On a 8:00 min clock:

2:00 min bike, row, ski, or 400m run

10m spiderman crawl

iron cross

thread the needle

10-1, 1-10

tuck jumps

ring rows

Desforges (Time)

5 Rounds For Time

12 Deadlifts (225/155 lb)

20 Pull-Ups

12 Clean-and-Jerks (135/95 lb)

20 Knees-to-Elbows
In honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010
To learn more about Desforges click here

Partner Workout (AMRAP – Rounds and Reps)

25 Minute AMRAP: I go, you go

7 Thrusters 95/65

7 Lateral Burpees over the bar

7 Toes to Bars

**Every 10 Rounds, Run 500m together

Turn2CrossFit – CrossFit

Warm-up

300m run or row

couch stretch

pigeon stretch

banded pull aparts (across chest & OH)

10 banded OHS

*3 rounds of*

50m run

5 wall balls

5 kip swings/pull ups

Overhead Squat

5×5 Overhead Squat. Use same weight for all sets. (75% as a guide) Lift every 3 minutes.

“Popeye” (Time)

4 Rounds: Every 5 minutes-

400m Run

21 Wallballs 20/14, 10′

12 Pullups
Scale to 300m run if rounds are over 4:15

*Score your slowest round

Turn2CrossFit – CrossFit

Warm-up

300m run

10m elbow/reach stretch

10 warrior squats

*3 rounds of*

125m row

3 back squats

Back Squat

5×3 Back Squat. Use same weight for all sets. Lift every 3 minutes. Use 80-85% as a guide.

**Hit max dead hang hold from the bar

“Inspector Gadget” (Time)

For Time:

3x 1000m Row

-Rest 2 minutes

5x 250m Row

-Rest 1 minute
30 Minute Time Cap

Turn2CrossFit – CrossFit

Warm-up

2:00 min bike

pigeon stretch

downward dog

PVC pass throughs and shoulder stretches

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Squat Snatch

12 Minute EMOM: 1 Squat Snatch (Start at 70% of Snatch from 5/9 and build up to heavy single)

“Speed Racer” (Time)

3 Rounds For Time:

24/20 Cal Bike

12 Hang Power Snatches 115/85
Rx+= 135/95