Knowledge Bombs

Turn2CrossFit – Endurance Club

Option 1: Running for Speed
1 mile Run
800m Run
400m Run
200m Run
200m Run
400m Run
800m Run

*Rest 1:1- meaning your time for that run, is how long you wait to start your next Run.
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Option 2: Run & Beach Bod
1 mile Run
21 Beach Bod

800m Run
15 Beach Bod

400m Run
9 Beach Bod

200m Run
9 Beach Bod

200m Run
9 Beach Bod

400m Run
15 Beach Bod

800m Run
21 Beach Bod

*Beach Bod = DB Push-ups & Grade School Sit-ups
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Option 3: RBB Rx+

Same as Option 2 but substitute DB Push-ups for 135/75 Bench Press & Grade School Sit-Ups for GHD Sit-Ups

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Metcon (Time)

Option 1: Running for Speed

Metcon (Time)

Option 2: Run + BeachBod

Metcon (Time)

Option 3: Run + Beach Bod RX+

Turn2CrossFit – CrossFit

8a Lifting
9a CrossFit

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Collin (Time)

6 Rounds for time:

400m Sandbag Carry

12 Push Press, 115#

12 Box Jumps, 24″

12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here
We’re gonna do this as a partner WoD

Turn2CrossFit – Competition Training

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Metcon (Time)

“Shake Weight”

3 rounds for time

800m Run/Row

21 Toe to Bar

30 DB Snatches 50/35
RX+ 60lbs Dumbbell

Accessory Work

3 X 100m DB walk

1st 25m: 1 DB overhead / 1 DB hanging

2nd 25m: switch

3rd 25m: Both DB in Front Rack

4th 25m: Both DB Overhead

Turn2CrossFit – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Substitute 5 Hollow-Superman Roll overs for the Back Extensions

Legends Comp 19.3 (Time)

For time – 12 min cap

18 thrusters

50’ front rack BB lunge

50’ HS walk (12 bar facing burpee 55+)

12 thrusters

50’ front rack BB lunge

50’ HS walk (12 bar facing burpee 55+)

6 thrusters

50’ front rack BB lunge

50’ HS walk (12 bar facing burpee 55+)
Ages 35 – 49: 95/65#

50 – 54: 75/55#

55 – 59: 75/55#, bar facing burpee

60+: 65/45#, bar facing burpee

Turn2CrossFit – Competition Training

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Hang Clean & Jerk

On the 1:30 x 7 Sets:

30 Double-Unders

2 Hang Squat Cleans

1 Split Jerk

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 75%

Set 5-7: Build to a heavy

Metcon (Time)

“Sicko Mode”

For Time:

21/15 Calorie Row

21/15 Calorie Assault Bike

15/12 Calorie Row

15/12 Calorie Assault Bike

9 Calorie Row

9 Calorie Assault Bike

… Directly into:

21 Hang Clusters (135/95)

Turn2CrossFit – CrossFit

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Legends 19.4 (AMRAP – Rounds and Reps)

12 Minute Time Cap

Row 1,000m

then

As Many Rounds As Possible

15 Back Squats

10 Toes to Bar

5/3 Ring Muscle-Ups

*ages 18-49 Rx 135#/95#

*ages 50-54 Rx 115#/75#

ages 55+ Rx 95#/65# (and Chest to Bar Pull-ups instead of Ring MUs)
Please note your 1,000m Row completion time in the comments, as this will be the tie break time.

Warm-up

3 Rounds

Row 300m

5 Back Squats 45-95-135 / 35-65-95

3 Toes to Bar

3 Pull-ups, Chest to Bar

Turn2CrossFit – CrossFit

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Warm-up

10 Minute Running Clock

Run 100m

5 Ashleys

20 Jump Rope

5 Muscle Clean & Strict Press

then

exactly 4 minutes of stretching

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

75 Double-Unders

10 Alternating Pistols

Max Unbroken Strict Pull-ups

3 Minute Rest

then

12 Minute AMRAP

5 Clean & Jerks 135#/95#

Prowler Push 25m

2 Rope Climbs
Keep track of your strict pull-ups and record them as your “additional reps”.

Your total rounds is the combined total rounds of both workouts.