Knowledge Bombs

Turn2CrossFit – CrossFit

Choice of strength options today. Some of you took part in all those squats. Time to see if you can hit a new 1 rep max!
Some of you who don’t wish to lift heavy may choose the second diabolical option of trying to hit a 20 rep max.

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Warm-up

Row 800m

Alternating Tabata (4 Mins Total)

Hollow Rock

Superman Rock

Quad Stretch

Leg Swings

Back Squat (24 Minutes to find a 1 rep Max)

Suggest E2MOM to get lots of lifts in, with smaller changes in weights once the weights get heavy.

Back Squat (24 Minutes to find 20 Rep Max)

Suggest E5MOM for 5 attempts

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

10 DB Power Cleans (50#/35#)

10 Box Jumps (24″/20″)

Turn2CrossFit – CrossFit

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Warm-up

AMRAP 10 Minutes

30 Seconds Double-Unders

10 Alternating Strict Press + BTN Strict Press

20 Ab Mat Sit-Ups

Metcon (Time)

20 Minute Time Cap:

For time:

10-1

Strict Pull-ups

5 Burpees every time you drop from the pull-up bar. (In other words, You must do at least 45 burpees)

If you time cap out, add 1 second for every pull-up you do not complete.

Metcon (AMRAP – Reps)

AS MANY REPS AS POSSIBLE IN 10 Minutes:

Max Toes to Bar

10 Push Press (115/85)

*Each time you drop from the bar you must do 10 Push Press

Rx+ Strict Toes to Bar
Your score is your total number of Toes to Bar

Turn2CrossFit – Competition Training

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Deficit Deadlift (6×2)

6 Sets of 2

Deficit – 3″

Start at 55% and end at 70%

Metcon (Time)

“The Good Life”

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)

Metcon (Time)

“The Good Life”

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)

Metcon (Time)

3 Rounds (at 75-80% effort)

100m Farmers Carry

200m Sled Drag

Rest 2:00 between.

Choose your own weight on the sled. Dumbbell or KB for the Farmers Carry

Turn2CrossFit – Competition Training

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Snatch Jerk Complex (3×1)

From the 0:00-5:00:

2 Snatch-Grip Push Jerks

1 Pausing Overhead Squat

Hang Snatch Complex (3×1)

From the 5:00-10:00:

1 Hang Snatch Pull

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Snatch Balance

Hang Squat Snatch (1×1)

From 10:00-20:00 establish a heavy single Hang Squat Snatch

Metcon (AMRAP – Rounds and Reps)

“High Heels”

AMRAP 9:

10 Hang Squat Snatches (75/55)

30 Double-Unders

Pausing Back Squat (9×1)

On the Minute x 9:

1 Pausing Back Squat

1 Back Squat

Turn2CrossFit – CrossFit

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Warm-up

12 Minute Clock

Run 500m

10m Spiderman Stretch with foot grab

25 Push-ups

50 Air Squats

Bench Press (EMOM x 12 Minutes)

Try to increase weight to attempt a new 1 rep max

Metcon (AMRAP – Reps)

5 rounds for reps:

1 minute wall balls

1 minute Air Assault Bike Calories

Rest 30 seconds

Turn2CrossFit – Endurance Club

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Metcon

Metcon (Time)

500m Run

50 Abmat Sit-Ups

400m Run

40 Abmat Sit-Ups

300m Run

30 Abmat Sit-Ups

200m Run

20 Abmat Sit-Ups

100m Run

10 Abmat Sit-Ups

5 Min Rest

400m-800m-400m Runs

1 minute rest after ea run

10x 100m Sprints

30 sec rest between runs

RX+ = 20# vest

Turn2CrossFit – CrossFit

8am weightlifting
9am CrossFit (budget your time this wod takes longer than you think)

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Feeks (Time)

For time:

2 x 100-meter shuttle sprint

2 squat clean thrusters, 65-lb. dumbbells

4 x 100-meter shuttle sprint

4 squat clean thrusters, 65-lb. dumbbells

6 x 100-meter shuttle sprint

6 squat clean thrusters, 65-lb. dumbbells

8 x 100-meter shuttle sprint

8 squat clean thrusters, 65-lb. dumbbells

10 x 100-meter shuttle sprint

10 squat clean thrusters, 65-lb. dumbbells

12 x 100-meter shuttle sprint

12 squat clean thrusters, 65-lb. dumbbells

14 x 100-meter shuttle sprint

14 squat clean thrusters, 65-lb. dumbbells

16 x 100-meter shuttle sprint

16 squat clean thrusters, 65-lb. dumbbells
In honor of Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, died Aug. 16, 2012
To learn more about Feeks click here
Barbell sub is 135/95#