Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up

(12 Minute running clock)

Row 100m (aggressively)

5 Inch Worms in place

10 Air Squats

Front Squat 1 1/4 (5 reps EMOM for 5 Minutes @50%~60%)

You will squat down (ass to grass), up 1/4 of the way, back down, and then stand all the way up.
Nobody gets to use squat racks today, lower the weight if needed.

Also, the theme for now is proper core engagement. Don’t go too heavy.

Metcon (AMRAP – Reps)

In 16 Minutes, complete as many reps as possible of the following scheme:

4-8-12-16-20…etc

Pull-ups

Pistols (alternating L+R=2)

GHD SIt-ups
Coaches have loads of progressions for pistols and modifications for GHD sit-ups.

Turn2CrossFit – CrossFit

#NEVERMISSAMONDAY

Do either workout first so hopefully people don’t have to share an air assault bike.

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Warm-up

Run 500m

then

1 round of tabata alternating between

L-sits on parallettes & handstand holds

Metcon (Time)

3 rounds for time of:

20/15 Air Assault Calories

20 Alternating DB Snatches (50/35#)

Run 4 x 300m repeats (4 Rounds for time)

Run 300m for time. Rest the remained of that minute, plus an additional minute. Until you have run 300m four times.

1-3-5 SP, PP, PJ (1-1-1-1-1)

Every 2 minutes (E2MOM) Perform 1 strict press, 3 push press, and 5 push jerks with the same weight without reracking. Complete 5 sets.
Record your heaviest successfully completed complex.

*Do this weightlifting LAST. AFTER the other workouts today.

Turn2CrossFit – Endurance Club

45 Min to Fame

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Metcon (AMRAP – Reps)

45 Min Cap

800m run

25/50/75

800m run

3 min rest

400m run

25/50/75

400m run

2 min rest

200m run

25/50/75

200m run

1 min rest

1 mi run

Time Remaining:

100m sprints rest 30 sec

Score = total # sprints

25/50/75 = air squats, sit-ups, Double Unders

Turn2CrossFit – CrossFit

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Warm-up

Accessory Work

Triple Tabata

Alternating 8 Rounds of :20 on/:10 off of:

Flutter Kicks

Right Arm Plank Hold

Left Arm Plank Hold

Metcon (AMRAP – Rounds and Reps)

Teams of 2

24 min AMRAP

Alternate movements of:

3 Push Press 115/80

6 Pull Ups

9 Push Jerks 115/80

12 Alternating DB Snatch 50/35

15 Calorie Row

Only 1 partner works at a time.

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice for the Warm Up

Pick a workout below and #get2work. There are 3 different types of Wods programmed today. Heavy, Functional and Partner Monostructrural .

Main goal today is to HAVE FUN!!!!

Metcon (Time)

For time

2 Rounds:

8 Power Snatches (155/105)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (135/95)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (115/85)

8 Bar Facing Burpees

Metcon (No Measure)

18 min EMOM

Minutes 1,4,7,10,13,16

10 Deadlift 185/135

Minutes 2,5,8,11,14,17

15 Push Ups

Minutes 3,6,9,12,15,18

30 Double Unders

Metcon (AMRAP – Reps)

2 Rounds of

4 Min to complete:

150m Sled Push

*Max Ski Erg Cals with remaining time.

4 Min to complete

150m Sled Push

*Max Calories Rower with remaining time.

4 Min to complete

150m Sled Push

*Max Air Assault Calories

Perform this with a Partner. Split up the Sled Push and Reps however you like.

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

Accessory Work

We will have one of the Thursday “Long Versions” of Romwod playing. Jump in after you finish your workout.

Metcon (Time)

For Time:

Run 1 Mile

40 AbMat Sit Ups

25 Russian KB Swings 53/35

1 Rope Climb

Run 800m

40 AbMat Sit Ups

25 Russian KB Swings

1 Rope Climb

Run 400m

40 AbMat Sit Ups

25 Russian KB Swings

1 Rope Climb

Run 200m

40 AbMat Sit Ups

25 Russian KB Swings

1 Rope Climb

40 min time cap

Turn2CrossFit – CrossFit

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Warm-up

2 Min AAB, Rower or Ski Erg

2 rounds

20m Bear Crawl

10 Push Press 45/35

10 Ring Rows

Bench Press (5 x 5 @ 70-75%)

Perform a set of 5 Strict Pull Ups between each set of bench press.

These can be banded or weighted, just be sure to challenge yourself.

Metcon (4 Rounds for time)

4 Rounds

4 Min to complete:

20 Box Jump Overs

10 Handstand Push Ups (4/2″ deficit)

5 Squat Cleans 155/105

*sub Handstand push ups with DB Push Press.

**If you fail during any round, turn your workout into a 16 min amrap and post your total reps in the note section.