Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up

Beware of Tony’s Warm Ups!!!!!!!

Metcon (AMRAP – Reps)

“Let’s Flush Out 20.1”

6 Rounds (each) Teams of 2

1:30 min on & 1:30 off (kinda)

“Alternating each Round”

Partner 1 Row Cals (Wall Ball side)

Partner 2 Air Assault Cals (Box Jump

Over side)

Note: During the minute rest you can acquire “additional reps” by:

Box Jumps Overs 24/20

Wall Balls 20/14
Workout Flow:

P1 on the rower and P2 on the AAB. After the minute expires, P1 goes to the AAB and P2 goes to the rower. However, during the minute rest, you can gain additonal reps by performing BJO & Wall Balls.

**Score is total reps of Calories, BJO’s & Wall Balls.

Turn2CrossFit – CrossFit

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Warm-up 3 (No Measure)

2 Rounds

200m Row

10 Air Squats

5 Med Ball Slams

30 Sec Couch Stretch (ea leg)

Matt B (Time)

5 Rounds for Time

5 Burpees

10 Chest-to-Bar Pull Ups

20 Wall Balls (20/14)

30 Push Ups

400 Meter Run

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

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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

10 Minutes to practice Handstand walking / Hold

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

2-4-6-8 ect.

Shoulder to Overhead 95/65

Abmat sit-up

Pull-up
** Rx+ = Toe 2 bar / Chest to bar

Complete 2 reps of all three movements, then move to 4 reps of all three and so on.

Body-Armor

The Gripper

4 Rounds

45 Sec Hang

60m Front Rack KB FarmerCarry

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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
Banded Face Pulls-

https://youtu.be/Wq-Td9UXRK8

Banded Chest Flys –https://youtu.be/qNRmMiu4kVY

Banded Lat Raises –

https://youtu.be/iQlrRrZTrBs

STRENGTH

Bench Press

7 sets of 2

*Build to Heavy
10 minute cap

Metcon

Metcon (Time)

For Time:

1K row

30 Burpee Box Jump Over

15 Power Snatch 135/95
**Rx+ = Squat Snatch & 155/105

Body-Armor

3 giant sets:

Double KB flutter kick 20

Plank hold with shoulder touch 15

Turn2CrossFit – CrossFit

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Warm-up

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

Metcon (3 Rounds for reps)

DU + MU

3 Rounds 9 min Cap

40 DU

40% Max Ring MU (Or MU Practice)
Log MU each round

Metcon

Metcon (4 Rounds for reps)

3 Minute AMRAP

12 HSPU

9 Cal Row

6 Squat Clean 135/95

Rest 2 minutes

3 Minute AMRAP

12 HSPU

9 Cal Row

6 Squat Clean 115/85

Rest 2 minutes

3 Minute AMRAP

12 HSPU

9 Cal Row

6 Squat Clean 95/65

Rest 2 minutes

3 Minute AMRAP

12 HSPU

9 Cal Row

6 Squat Clean 75/55
**Rx+ = HSPU and

155/105

135/95

115/80

95/65

for Squat Cleans

Body-Armor

Metcon (No Measure)

Accumulate 60 reps each of:

GHD Sit-Up

GHD Hip Extension

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Warm-up

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)

STRENGTH

Back Squat

3 Sec Pause at Bottom

5 x 3 @ 70%

Metcon

Metcon (Time)

4 rounds for time

15 Deadlift 115/85

12 DB Thrusters 40’s/25’s

400m Run
**Rx+ = 135/95 DL & 50’s/35’s thrusters

Body-Armor

3 giant sets:

30 banded pull aparts

15 good mornings 45/35

12 Reverse Lunges 45/35

Turn2CrossFit – Endurance Club

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Metcon (Time)

RUN HEAVY

5 x 100

10m Burpee Broad Jump

4 x 300

20m DB Walking Lunges (35/20)

3 x 400

30 Glute Raises (BB preferred)

2 x 800

40 Banded Good Mornings

1 mile

50 GHD Sit-Ups*

RX+ = Vested

*Substitute any Ab work for GHD