Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

40 Alt DB Snatch (50#/35#)

40 Pull-ups

30 DB Burpees

30 Chest to Bar Pull-ups

20 Devil Presses

20 Bar Muscle-Ups
Here’s a video of Devil Press.

**Note** The legs can be inside the DBs or the legs may straddle the DBs. Either way meets the work requirement for a Devil Press.

https://www.youtube.com/watch?v=fMW7am95jso

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Ogar (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

3 Snatches (135#/95)

1 Ring Muscle-up

12 Wall Balls

Turn2CrossFit – CrossFit

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Warm-up

12 Minute Clock

Row 250m

5 Sumo Squats

5 Front Squats (45#/35#)

10 Sumodeadlift High Pull (45#/35#)

Squat Clean (EMOM x12)

Record your heaviest single

Metcon (Time)

For Time:

Run 300m

21 Deadlifts 135/95

Run 500m

21 Back Squats 135/95

Run 800m

21 Front Squats 135/95

Turn2CrossFit – CrossFit

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Warm-up

Lacrosse Ball Back Smash 4 Minutes

4 Minute Row

10m Walking Lunge w/twist

10m Bear Crawl

10m Crab Walk

Warm-up to 55% of Front Squat

3 Front Squats & 1 Split Jerk (1-1-1-1-1-1-1)

Starting at 55% of your front squat, Every 90 Seconds for 7 Rounds increase the weight by a predetermined increment (5 or 10 lbs).

Record your heaviest successful complex.

Metcon (Time)

3 Rounds

Run 300m

12 Pull-ups

21 Hang Power Snatches (75#/55#)

*Time Cap 15 Minutes

Turn2CrossFit – CrossFit

#NEVERMISSAMONDAY

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Warm-up

3 rounds

Run 300m

5 Superman-Hollow

1 Shoulder Press

3 Push Press

5 Jerks

3 overhead squats

*start with an empty barbell and increase weight each round

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Dumbbell (50#/35#) Burpee Box Step Over 24″/20″

Shoulder to Overhead (155#/105#)

Turn2CrossFit – Endurance Club

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Metcon (Time)

100m run at easy pace

100m sprint

200m run at easy pace

100m sprint

300m run at easy pace

100m sprint

400m run at easy pace

100m sprint

800m run at easy pace

100m sprint

*Core Choice

800m run at easy pace

100m sprint

400m run at easy pace

100m sprint

300m run at easy pace

100m sprint

200m run at easy pace

100m sprint

100m run at easy pace

100m sprint
Core Choice

Score = Sprints time

RX+ = Vested Runs

Metcon (10 Rounds for time)

100m Sprints

RX+ = Vested Runs

Turn2CrossFit – CrossFit

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Metcon (AMRAP – Reps)

Flight Simulator- 7 Minutes

UNBROKEN DOUBLE-UNDERS

5-10-15-20..40-45-50-45-40..20-15-10-5

Metcon (Time)

“Burner Team”

For Time:

35/25 ea Calorie Assault Bike

35 ea Good Mornings 45/35

35/25 ea Calorie Row

35 ea Knees to Elbow

35/25 ea Calorie Assault Bike

35 ea Lunges 50/35

35/25 ea Calorie Row

35 ea Abmat Sit-ups
One person working at a time, the other team member must hold a 90/70 D-ball while work is being done. No work until the D-ball is off the ground. Each Athlete completes 50 reps of movement, but no athlete can do bigger set than 25 reps without switching.

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

Metcon (8 Rounds for time)

Every 4 mins (8 Rds)

15/12 Air Assault Cals

5 D Ball Over Shoulder

1 Rope Climb
Record all 8 rounds seperatly.

Metcon (Time)

For time:

100m Sled Push 2×45/1×45

60 Shoulder to Overhead 95/65

30 Burpee Pull Ups

60 Shoulder to Overhead

100m Sled Push

Metcon (AMRAP – Rounds and Reps)

24 min AMRAP

25 Front Squat 95/65

20m Heavy Sandbag Carry

15 Ski Erg Cals

10 Bar Touch Burpees

5 Ring Muscle Ups