Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up 1 (No Measure)

2 Rounds

250m Row

10m Sampson Stretch

10m Inch Worm

1 Barbell Warm-Up Cycle

Barbell Warm-Up Cycle is…

5 Deadlift

5 Hang Muscle Clean

5 Front Squat

5 Shoulder Press

5 Good Mornings

5 Elbow Roll Forward (each arm)

Front Squat Box Squats

5 sets of 4

Build to a moderate

Metcon (Time)

2 rounds for time:

800m Run

10 Shoulder to overhead 135/95

25 Toe to Bar

10 Squat Clean 135/95
Rx+= 155/105

Body-Armor

10 Minute Practice- Play or Establish

A. Play to find Max Height Deficit Handstand Push-up (plates)

B. Establish Max Reps for HSPU (strict, rest 6 minutes, kip)

Turn2CrossFit – CrossFit

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Warm-up 1 (No Measure)

2 Rounds

250m Row

10m Sampson Stretch

10m Inch Worm

1 Barbell Warm-Up Cycle

Barbell Warm-Up Cycle is…

5 Deadlift

5 Hang Muscle Clean

5 Front Squat

5 Shoulder Press

5 Good Mornings

5 Elbow Roll Forward (each arm)

Front Squat Box Squats

5 sets of 4

Build to a moderate

Metcon (Time)

2 rounds for time:

800m Run

10 Shoulder to overhead 115/85

25 Abmat Sit-Ups

10 Squat Clean 115/85
Rx+= 135/95

Body-Armor

10 Minute Practice- Play or Establish

A. Play to find Max Height Deficit Handstand Push-up (plates)

B. Establish Max Reps for HSPU (strict, rest 6 minutes, kip)

Turn2CrossFit – CrossFit

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Warm-up 1 (No Measure)

2 Rounds

250m Row

10m Sampson Stretch

10m Inch Worm

1 Barbell Warm-Up Cycle

Barbell Warm-Up Cycle is…

5 Deadlift

5 Hang Muscle Clean

5 Front Squat

5 Shoulder Press

5 Good Mornings

5 Elbow Roll Forward (each arm)

Front Squat Box Squats

5 sets of 4

Build to a moderate

Metcon (Time)

2 rounds for time:

800m Run

50 Wall Balls 20/14

25 Toe to Bar

10 Snatches 115/85
Rx+= Squat Snatch @ 135

Body-Armor

10 Minute Practice

Max Deficit Handstand Push-up

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

Skills

Weighted Sit-ups (4 X 15)

20/14

Rope Climb (4 x 2)

Complete Rope Climbs between Sit-ups

Metcon (No Measure)

20 Min Alt. EMOM

Min 1: 10/7 Calories Assault Bike

Min 2: 10 Alt. Lunges (2/1pood)

Min 3: 10 Russian KB Swings (2/1 pood)

Min 4: 10 Box Jump Overs (30/24)

*Minute 2- Athlete can hold KB however is convenient

Body-Armor

4 rounds:

7 Barbell Wheels

10 Plank to Push-up Stance

Barbell Wheel: https://www.youtube.com/watch?v=tp5eQd9DflQ

**Choose your own weight

Plank to Push-up Stance: https://www.youtube.com/watch?v=hYz8iJ_0vG0

**Up and down = 1 rep

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)

Snatch Complex

On the 1:30 X 5 sets

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Snatch High Pull

1 Squat Snatch

“Air Conditioning” (4 Rounds for time)

On the 5:00 x 4 rounds

20 Double DB/KB Deadlifts (50’s/35)

20 Wallballs (20/14)

20/15 Calorie Row
Rx+= 70lbs DB/KB & Assault Bike

Body-Armor

With a Partner:

complete 45 Bar MU

Turn2CrossFit – Endurance Club

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1A: Metcon (AMRAP – Reps)

Death By Shuttle Runs- 12 Minutes

10m Sprints

Min 1: 5 Shuttle Runs

Min 2: 6 Shuttle Runs

Min 3: 7 Shuttle Runs…

…

Min 12: 16 Shuttle Runs

**If you miss the minute, take the next minute off and go back 3 runs. (1260m)

Score = Furthest Minute you made

2A: Metcon (2 Rounds for time)

Suicides

2 rounds (ea for time)

25m

50m

75m

100m

125m

150m

175m

200m

*jog 800m between ea round)

**Burpee owed for every second difference between rounds

(2600m total)

RX+ = Vested

Body Armor (4 x 5)

Hip Hurdles

Banded Good Mornings

Turn2CrossFit – CrossFit

Coach Geo is “IN THE HOUSE”!!!!!!

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Warm-up

Coach’s Choice

Metcon (No Measure)

EMOM (4 rounds)

Min 1 – 40 Mountain Climbers (l/r=2)

Min 2 – 15 Supermans

Min 3 – 40 Jumping Jacks

Min 4 – 15 AbMat Sit Ups

Metcon (AMRAP – Reps)

25 Min AMRAP

Partner Wod!

5 Burpees

10 Push Press 95/65

15 KB Swings 53/35

20 Deadlifts 95/65

Partner 1 works on the AMRAP while Partner 2 Runs 400m. Pick up where P1 leaves off when P2 returns from the run.