Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

Lesley (AMRAP – Rounds and Reps)

AMRAP in 35 minutes

24 Jumping Lunges

24 Hollow Rocks

24 Air Squats

24 AbMat Sit-Ups

24 Burpees

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Turn2CrossFit – CrossFit

Choose between Strength and Conditioning.

If you choose conditioning, cycle 30 seconds low, moderate and high intesity for 10 minutes.

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Snatch Balance (1×5)

10 Minutes to establish a heavy

Metcon (Calories)

Conditioning:

10 Minutes of either Run/Row/Bike.

**Cycle between 30 seconds of low/moderate/high intensity
Choose between this or strength, don’t do both.

Metcon (AMRAP – Reps)

20 min. alt. EMOM

Min 1: 15 Air Squats

Min 2: 12 wall balls

Min 3: 9 Push-ups

Min 4: 6 cal Bike/Row/Ski
Rx+ = Ring Dips / Air Bike

Body-Armor

75 Banded Good Mornings

75 Banded Chest-Fly

50 Hip Extensions

Turn2CrossFit – CrossFit

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Snatch Balance (1×5)

10 Minutes to establish a heavy

Metcon (Calories)

Conditioning:

10 Minutes of either Run/Row/Bike.

**Cycle between 30 seconds of low/moderate/high intensity

Metcon (AMRAP – Reps)

20 min. alt. EMOM

Min 1: 15 Air Squats

Min 2: 12 wall balls

Min 3: 9 Push-ups

Min 4: 6 cal Bike/Row/Ski
Rx+ = Ring Dips / Air Bike

Body-Armor

75 Banded Good Mornings

75 Banded Chest-Fly

50 Hip Extensions

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

Skills

Metcon (No Measure)

3 sets not for time

12 Alt Single leg T2B

3 Bar MU / Bar to Hip
ALT. Single leg T2B: https://www.youtube.com/watch?v=wtpC-F0UtJs

Metcon (Time)

Fifth Element

5 Rounds for time:

5 Chest to bar pull-ups

10 Box Jump Over 24/20

50 DU

Rest 2:00
Score is total time including 2:00 rest between rounds

**Rx+ = 2 ring MU

Body-Armor

10 Minutes Practice

Max Height Box Jump- (knees)

10m Handstand Walk every 2min

https://www.instagram.com/p/BRcekatj6Dr/?igshid=w611z840j1bj

Turn2CrossFit – CrossFit

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Warm-up 5 (No Measure)

Coach’s Choice

2 Hang Power clean + 1 Power Clean (3×10)

10 Min EMOM

*Build to Heavy

You Down with Curtis P? (Time)

30 Rounds

1 Curtis P @ 0.5 x BodyWeight

Curtis P

1 Hang Squat Clean

1 Front Rack Lunge (ea leg)

1 Push Press
Rx+= .75 x Bodyweight

Body-Armor

4 rounds

12 Reverse V-up

12 KB Single Leg DL 53/35

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

STRENGTH

10min EMOM: Build to Heavy

* Share DB with a partner and go on opposite 30sec windows

Metcon (Time)

2 rounds for time

400m Run

20 alt. DB Snatches 50/35

400m Run

20 Single DB hang clean and jerk 50/35
Rx+ = 70/40 lbs DB

Body-Armor

3 x 10

Plank Dumbbell Drag (25/15)

Ab-Wheel

Plank DB Drag: https://www.youtube.com/watch?v=3ruEe8ReS84

Skills

Turn2CrossFit – Endurance Club

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Metcon (Time)

40 min Cap: Team Must Accomplish

12 x 100m Sled Pull & 12 x 50m Sled Push

Athlete 1: Starts with pull/push

Athlete 2: Hits Buy-In

Athlete 3: Runs 300m

Athlete 4: Establishes 40 sec plank

Team Buy-Out:

1mi Team Run Snake Format (400m splits)

Buy-In:

5 Pull-Ups

10 Push-Ups

15 Sit-Ups

20 Air Squats

RX+ = Vested & Toes 2 Bar for Sit-Ups