Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up 2 (No Measure)

2 Rounds:

10m High knee jog

10m Ass kick jog

10m backward jog

10m Fast Jog

**then with a light KB**

15 Goblet Squat

10 Single Arm KB Swing (5 each)

15 SDLHP

10 Single Arm KB Should Press (5 each)

Skills

Kipping/Butterfly/MU technique

Handstand walk practice

**Alternate between the two**

**10 minutes of practice**

Midline Assault (Time)

30 KB Swing 1.5/1pood

20 Lateral Burpees over KB

10 chest to bar pull-ups

50 Abmat Sit-ups

10 chest to bar pull-ups

20 Lateral Burpees over KB

30 KB Swing 1.5/1pood
**Rx+ = 2pood/1.5pood & Muscle Ups

Body-Armor

4 Rounds

8 cal Assault Bike

15 Toe to bar

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Warm-up

2 rounds:

300m run

5 pull-ups

10 squats

5 push ups

10 barbell good morning

Push Press (5,4,3,2,2,1,1)

**12 minutes to complete. Don’t try and PR, but go heavy

Athena (Time)

12 minute amrap

12 Clean & Jerk 95/65

15 OH Walking Lunge 95/65

18 Calorie Row
Rx+ = 135/95

Body-Armor

3 Sets:

8 Strict Pull-ups

12 DB Bench Press

Turn2CrossFit – Endurance Club

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1: Metcon (No Measure)

5 Rounds on the 5:00

200m Run

200/150m Row

20 Abmat Sit-Ups

*Earn your rest by going fast, if you don’t want to rest & want more work: add 10/7 Cal on Air Assault Bike

RX+= Vested & Knees 2 Elbow

2: Metcon (AMRAP – Reps)

2 Rounds- 5min AMRAP

Buy-In: 800m Run

Max Reps: Walking Lunges

*Score = Lunges

RX+= Vested

3: Metcon (AMRAP – Reps)

1 Round: 10min AMRAP

Buy-In: 1 mile Run

Max Reps: Jumping Air Squats

*Score = Jumps

RX+= Vested

No Rep if squat is not below parallel in squat & feet do not leave the ground in jump

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

Metcon (Time)

Teams of Two

4 Rounds

40 Air Assault Calories

30 “Synchro” Plate GTO 35/25

20 Row Calories

10 “Synchro” DB Lungesters 35/25**

** Lungesters = 1 Fr Lunge left + 1 Fr Lunge right + 1 Thruster

40 min time cap

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

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Metcon (Time)

Girls just wanna have Ruuuun

*Insert song and everyone sing along- oh girls..

800m Run

200m Walking Lunges

800m Run

**Dudes also encouraged to wanna have ruuuun if not doing Open workout for injury/heavy lifting purposes

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
*Today substitute Hanging from the Bar- hollow rock/superman for a substitution for Pull-Ups. Save the Pull-Ups for the workout, but loosen shoulders.

Skills

On the 2:00 x 5 sets

*Go in any order that allows for open machines, ideally partner up with 2 people & work as a team to get each athlete to complete within the 2 min limit

One Man March (AMRAP – Rounds and Reps)

12 minute AMRAP

50 DU

15 push-ups

500m Row

15 Pull-ups
Rx+= Chest to bar Pull-ups

Body-Armor

8 Minute AMRAP

20 Russian Twists (20/14)

10 V-Up & Pass (20/14)

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Skills

On the 1:30 x 5 sets

3 Toes to Bar

2 Bar Muscle-ups

2 Toe to bar

1 Bar Muscle-up

Warm-up 3 (No Measure)

2 Rounds

200m Row

10 Air Squats

5 Med Ball Slams

30 Sec Couch Stretch (ea leg)

One Man March (AMRAP – Rounds and Reps)

15 minute emom

10m Walking Lunge

15 push-ups

10m Walking Lunge

15 Pull-ups
Rx+= Lunge w/35/25lbs KB front rack / Chest to bar Pull-ups

Body-Armor

8 Minute AMRAP

20 Russian Twists (20/14)

10 V-Up & Pass (20/14)