Knowledge Bombs

Turn2CrossFit – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Substitute hollow rock & supermans for the sit-ups & Back extensions.

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

400m Run

8 D-ball over shoulder 90/60

1 Rope Climb
Rx+= Legless

**For Scoring, score the run as 1 rep per 100m. So the 400m run = 4 reps.

Body-Armor

3 sets

10 Ab wheels

10 Reverse v-ups

1 Peg Board Accent (or 3 peg board pull up and hold)

Turn2CrossFit – CrossFit

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Warm Legs & PVC (No Measure)

2 Rounds

10 Cal Assault Bike/Ski Erg

10m Knees to Chest

10m Quad Stretch

10m Lateral Lunge

10m Bear Crawl

PVC Pipe:

10 Good Mornings

20 Deadlifts

30 Pass-Throughs

Sumo Deadlift (5×2)

Metcon (Time)

3 Rounds for Time:

50 DU

15 Ring Dips

10 Deadlifts 135/95

5 Thrusters 135/95
Rx+= HSPU for Ring Dips &155/105lbs

Body-Armor

3 Giant sets

20 Abmat Sit ups

15 Glute Bridge 75/55

10 Good Mornings 75/55

Turn2CrossFit – Endurance Club

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EMOM: Metcon (5 Rounds for reps)

15 MIN ALTERNATING EMOM:

Minute 1: 10 Barbell Windshield Wipers

Minute 2: 4 Dual DB/KB Deadlift + 4 Dual Clean + 4 Walking Lunges (ea side)

Minute 3: 30 sec Air Assault Bike (75-80%)

Score = Total Calories

https://www.instagram.com/p/B4XjtmLlljm/?igshid=a68upka8wogl

5 MINUTE REST

RUN: Metcon (Time)

5 Rounds

300m Run

300m Row

10 Burpees over Rower

10 Ab work of Choice

RX+ = Vested & Alternating Toes 2 Bar for Ab work

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Warm-up

Coach’s Choice

Metcon (AMRAP – Rounds and Reps)

33 min AMRAP

Partner 1:

AMRAP

2 Rope Climbs

7 Front Squats 95/65

14 AbMat Sit Ups

35 Double Unders

RX+ – 135/95, GHD Sit Ups & Unbroken DU’s

Partner 2:

400m Run with Heavy Sandbag

Once Partner 2 returns from the run, Partner 1 runs and Partner 2 picks up

where Partner 1 leaves off.

**Score is total # of rounds for the AMRAP

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Warm-up (No Measure)

20.4 Warm-Up

2 Rounds

1 minute Assault Bike (70%, 85%)

10 Slow Burpees

1 Round:

30 sec LaCrosse Ball to Pecs

10 Face Pulls

30 sec Quad Stretch (ea side)

10 Calf Raises (flat feet to tip of toes flex (slowly))

30 Pass Throughs

2 Rounds

10 Box Jumps

10 BB Clean & Strict Press

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

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

Zombies vs. Humans (Time)

Run 800 meters

20 double unders

40 air squats

60 sit ups

40 push ups

20 pull ups

40 air squats

60 double unders

Run 400 meters
**Half the class are zombies and the other half are Humans.

The humans start on the clock and the zombies start the workout on the 3:00 minute mark.

If a zombie passes you, you owe 25 burpees after the workout.

If you are a zombie and fail to catch anyone, you owe 25 burpees after the workout.

No burpee penalty if you (as a zombie) catch someone or you (as a human) are not caught.

Body-Armor

4 sets

10 ea. dead-bug w/ arm & leg ext.

30 sec side plank (each)

Dead-bug: https://www.youtube.com/watch?v=tzFS-SAicXo

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Warm-up

Split into 2 teams and Ski Erg race to 100 calories

*Adjust calories based on class size

Back Squat (10×2 @ 75-80% of 1RM)

10 Minute EMOM

2 reps every minute

Metcon (5 Rounds for calories)

3 minute AMRAP X 5 rounds

200m Run

5 back Squats

Cal row with remaining time

*rest 2 minutes between rounds
*Score is calories on rower

*Back Squat weight is as follows

135 /95

115 /80

95/65

75/55

65/45

*Rx+= Assault bike / squat snatch

155/105

135 /95

115 /80

95/65

75/55

Body-Armor

3 Sets

10 Single Arm KB Strict press (5 each arm)

30 Banded Good Mornings