Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up

20 x 10m Shuttle Runs

10m Spiderman Stretch w/ Reach

10m Inch Worm

5 Ashley’s

10m Inch Worm

10m Spiderman w/ Reach

Metcon (AMRAP – Reps)

8 Min AMRAP of

Partner D Ball Cleans
Find a partner and perform as many reps combined as possible of D Ball Cleans in 8 min.

Metcon (Time)

22 min time cap

21-15-9

Row Calories

Thrusters 75/55

21-15-9

Air Assault Bike

Front Rack Lunge* (l/r=1) 75/55

*Lunge in place

21-15-9

Burpees

*Run 200m after each round

*counts as 1 rep

There is NO REST between couplets.

Turn2CrossFit – CrossFit

#nEveRMiSsAMOndaY

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Warm-up

Run 400m, Row 400m, Ski Erg 20 Cals, 20 AAB Cals (Choose one)

8 min Clock

8 Partner Wall Ball Toss Sit Ups

10 OHS PVC

20 Single/Double Unders

Midline

15 min running clock

4 Sets of

20 Hollow Rocks

20 Superman Rocks

1 min Elbow Plank Holds 45/35

Metcon (AMRAP – Reps)

15 min AMRAP

40 Double Unders

20 Wall Balls 20/14

10 Chest 2 Bar Pull Ups

Rx + – All movements Unbroken

Turn2CrossFit – Endurance Club

Part 1: Team Workout (3 teams max)
800m Sled Pull for Time- but wait…

Athlete 1 starts Sled Pull
Athlete 2 runs 200m then catches Athlete 1
Athlete 3 rests/walks behind Sled Pull

Athlete 2 returns and walks behind sled, Athlete 3 moves to Sled Pull, Athlete 1 runs back to the gym and then back to the team.

Athlete 3 now runs, Athlete 1 rests, and Athlete 2 is pulling sled.

We will adjust if 3+ on team.
No rest if 2 people on team.

Part2: Run Fast Abs Tight
10 rounds
200m Run
15 Abmat Sit-ups

RX+= vested

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Metcon (Time)

Sled Pull
Sled Pull

Metcon (Time)

Run Fast Abs tight
Run Fast Abs tight

Turn2CrossFit – CrossFit

For more information about this workout please visit
https://bencallahan.org/
In short, a friend of mine lost his son July 7, 2017… almost exactly two years ago, in an drowning accident. This was the workout Ben’s parents did three days after the worst day of their lives.
They performed it on a football field. One round, then advancing ten yards. Up the field and back, for a total of 20 rounds. They rested 5 minutes between rounds 10 and 11 to think of Ben.

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Ben Callahan (Time)

20 rounds

10 Kettlebell Swings (2/1.5 pood)

10 Goblet Squats (2/1.5 pood)

10 Push-ups
Perform one round, then walk 10 yards across the gym and perform the next round.

Between rounds 10 and 11 please take 1 minute of personal silence to honor the memory of Ben in your own way, even though we did not know him.

Turn2CrossFit – CrossFit

Pick a workout and give it your best!

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Warm-up

10 minute running clock

Shuttle Run 8x10m

10m Inch Worm

10m Spiderman Stretch w/reach

10m Walking Lunge w/twist

10m Burpee Broad Jump w/3 Squats

Front Squat (EMOM 10 Minutes 3 reps @ 65%-70%)

keep the same weight for all sets

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
These are squat cleans

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Turn2CrossFit – Competition Training

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Snatch Primer (3×5)

3 sets of 5

Snatch Grip Sotts Press

Snatch Primer 2 (5×6)

5 sets:

3 Snatch High Pulls

3 Snatch Balances
Stay within 30-40% of your 1RM Snatch

Barbell Cycling – Snatch

on the 2:30 x 5 sets:

3-Position Power Snatch

3-Position Squat Snatch
60% of 1RM Snatch

Stamina Squats – High Reps (3×12)

3 Rounds:

12 Back Squats
70% of 3RM Back Squat

Metcon (Time)

Teams of 2

Buy-in:

1000m Ski Erg

Then…..

100 Wall Balls 25/16

80 GHDs

60 Clean & Jerks 135/95

40 DB Snatch 70/50

30 Ring MU

20 Strict HSPU

10 Squat Cleans 235/165

Buy-out:

1000m Ski Erg

Turn2CrossFit – CrossFit

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Warm-up

Line up behind the Ski Ergs

With 1 person Skiing 10 Calories

Everyone waiting will hold a plank with their feet on each others shoulders.

Each time a calorie is ski’d, the skiir must yell out the number, at which time the TurnTwoinators waiting will perfom a single push-up.

This is supposed to be fun, give it your best shot.

The game is over when the coach says so (around 10-15 minutes).

*If only one person is waiting (small class) then hold a plank with your feet elevated, and perform the push-up by your self.

CardiOMG! (AMRAP – Reps)

4 Rounds for total Calories

2 Minutes Max Cals AAB

:30 switch

2 Minutes Max Cals Rower

:30 Switch

ROMWOD (No Measure)

Grab a short version of a daily ROMWOD and do it.