Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

400m run

banded Achilles stretch

banded pull aparts (across chest & OH)

*3 rounds of*

25 singles/DU’s

20m Bear crawl

5 shoulder press

Shoulder Press

5×5 Strict Press. All sets at the same weight. Go heavier than 5/19. Lift every 3 minutes.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Rest 2 minutes after workout and then perform 100 Hand to Hand KB Swings 53/35

***Score your ANNIE time for the workout.Rest 2 minutes and then start your swings. Post your time when you finish the swings in your notes (rest included)

Turn2CrossFit – CrossFit

Warm-up

3:00 min bike

couch stretch

pigeon stretch

90/90 hip stretch

5 therapy squats using rig

*2 rounds of*

8/5 cal bike

5 tempo Superman’s

5 back squats

Back Squat

5×8 Back Squats. All sets at the same weight. Use 65% as a guide.

**Hit a max set of strict chest to bar pullups after each set.

Lift every 3 minutes

“E-Bike” (Time)

8 Sets:

100m Sprint

12/9 Cal Bike

-rest :30

Score= Total time

Time Cap 20 Minutes

Turn2CrossFit – CrossFit

Warm-up

2:00 minutes min row, bike, or ski

3 cherry pickers

PVC pass throughs & shoulder stretches

*2 rounds of*

7/4 cal ski

5 DL’s

5 clean high pulls

5 power cleans

5 push press

Power Clean

15 Minute EMOM

1-5 Min= 3 Touch and Go Power Cleans

6-10 Min= 2 Touch andGo Power Cleans

11-15 Min= 1 Power Clean

*Build up in weight to a heavy for 1 rep. All touch and go reps should be at a challenging weight, with no misses.

Score= Heaviest lift

“Segway” (AMRAP – Rounds and Reps)

15 Minute AMRAP:

3 Rounds of “DT”

12 Lateral Burpees over the bar

“DT”

12 Deadlifts 155/105

9 Hang Power Cleans

6 Shoulder to Overhead

Turn2CrossFit – CrossFit

Warm-up

3 min bike ski row

2 rounds:

5 presses

5 push press

5 tall jerks

5 jerk balance

8 min EMOM x2

1st EMOM: 5 pause in dip push press

2nd EMOM: 3 Behind the neck split jerk

3 sec pause in dip+jerk dip+split jerk

Turn2CrossFit – Endurance Club

PentABalathon (Time)

*60% effort today (if Murph tomorrow)

5 rounds for Time

500m Row

15 GHD Sit-Ups

20/14Cal Ski Erg

10 Russian Twists

400m Run

30 sec Plank

20/14cal Bike

15 Abmat Sit-Ups

20/14cal Concept 2 Bike

30 sec Leg Raise hold

Turn2CrossFit – CrossFit

Warm up (No Measure)

300 m run

Band stretches/mobility

Double under practice

3 rounds

35 singles

10 box step ups

10 banded shoulder presses

10 burpee plate snatches (25/15)

GRAB A PARTNER!

Partner Wod (AMRAP – Rounds and Reps)

30 minutes AMRAP

Buy in 150 dubs

50 weighted box step overs (35/25)

40 DB Hang power snatches (50/35)

30 synchronized burpees

20 sandbag over shoulders

10 synchronized pistol squats
*reps divided equally between partners

*RX+ 50/35 box step overs, synchronized burpees tap to 6 inch target, #35 weighted pistol squats

Turn2CrossFit – CrossFit

Warm-up

On a 8:00 min clock:

2:00 min bike, row, ski, or 400m run

10m spiderman crawl

iron cross

thread the needle

10-1, 1-10

tuck jumps

ring rows

Desforges (Time)

5 Rounds For Time

12 Deadlifts (225/155 lb)

20 Pull-Ups

12 Clean-and-Jerks (135/95 lb)

20 Knees-to-Elbows
In honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010
To learn more about Desforges click here

Partner Workout (AMRAP – Rounds and Reps)

25 Minute AMRAP: I go, you go

7 Thrusters 95/65

7 Lateral Burpees over the bar

7 Toes to Bars

**Every 10 Rounds, Run 500m together