Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

1 round

15 PVC Pass Throughs

15 Prone Chest Opener

15 Supine Knee Cross

10 Alternating Knee Hug/Ankle Grab

Warm-up (No Measure)

2 Teams

Race to 50 calories on the Ski Erg
Line up at the ski erg in evenly, go all out as long as you can, then let the person behind you take over, move to the back of the line.

Tempo Overhead Squat (7×1)

7 X 1

5 second decent, 2 second pause at the bottom.

Metcon (Time)

Fancy Pants

For time:

21 Hang Power Snatch 95/65

200m run

21 Overhead Squats 95/65

200m run

15 Hang Power Snatch 95/65

200m run

15 Overhead Squats 95/65

200m run

9 Hang Power Snatch 95/65

200m run

9 Overhead Squats 95/65

200m Run
20 minute time cap

Turn2CrossFit – CrossFit

There is NO Saturday, May 25th, lifting with Coach Jake.
However, Coach Justin WILL have a class on Saturday at 9am. Come meet one of our awesome coaches that most of us never get to experience.
Thanks Coach Justin.

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Warm-up

Pick a workout below and get to work.

Coaches Choice on the warm up.

Metcon (Time)

For time:

10 Rounds

9 GHD Sit Ups

6 Push Jerk 135/95

3 Ring Muscle Ups

30 min time cap

Metcon (Time)

For time:

Teams of 2

300 Double Unders

200 Ski Erg Cals

100 Row Calories

50 Air Assault Cals

*One partner works while the other partner holds a 53/35 KB under the chin.

Split reps up however you’d like.

Metcon (Time)

For time:

21-15-9

Bar Facing Burpees

Hang Power Snatch 95/65

15-9-6

Air Assault Cals

Push Jerk 135/95

9-6-3

Front Squat 155/110

Bar Muscle Ups

30 min time cap

Turn2CrossFit – CrossFit

This is the last week of Murph Training.
Good luck on Monday.

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Warm-up

Coaches Choice

Shoulder Press (Establish a 1RM)

15 minute time cap.

More Gold Stars ⭐️‼️‼️

Metcon (AMRAP – Rounds and Reps)

Teams of 2

8 Rounds for time (4 rounds each)

Partner 1 – Run 400m

Partner 2 perform AMRAP of:

5 Pull Ups

10 Push Ups

15 Air Squats

*Partner 1 will pick up where Partner 2 leaves off.

*If you wear a vest (RX+), only one vest per team.

Turn2CrossFit – CrossFit

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Warm-up

10 min clock

150m Row

10m Toy Soldiers

8 Good Morning 45/35

6 D Balls over shoulder

Deadlift (6 x 3 Climbing)

25 min cap

Perform 50 Double Unders after each set of Deadlifts.

Metcon (AMRAP – Reps)

EMOM x 12

Odd – DB Farmers Carry Walking Lunge (l/r=1)

Even – DB Renegade Row (l/r=1)

https://youtu.be/wTqlJ0aoJlM

*Your score is your total # of reps completed for both movements.

*Pick a set of DB’s that you can move with efficiently throughout the AMRAP.

Don’t go too heavy.

Turn2CrossFit – CrossFit

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Warm-up

Run 500m

3 Rounds

20 Russian KB Swings

15 Box Steps Ups

10 sec (top of ring dip hold)

5 Superman/Hollow Rock

Metcon (Time)

“Functionality”

28-21-15-9-6

Goblet Squats 53/35

Box Jumps 24/20

Ring Rows

AbMat Sit Ups

*Perform a 1 Minute Elbow Plank Hold after each round of AbMat Sit Ups

Accessory Work

With Additional time remaining.

Perform for 15-20 pass-throughs each area with a FOAM ROLLER or BARBELL

*Calves

*Glutes/Hips

*Quads/Hip Flexors

*Mid-Upper Back (hug yourself then roll your back)

*Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec x 5-7)

*Lats/Rear Shoulder

*Triceps

Turn2CrossFit – CrossFit

#nevermissamonday

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Warm-up

Pick One: Run 500m, Row 500m, Air Assault 30 Cals, Ski Erg 25 Cals

3 Rounds (10 min cap)

10m Bear Crawl

10 Thrusters 45/35

25 Double Unders

Push Press (Build to a Heavy Single Every 1:30 for 8 Sets)

Record your heaviest completed Push Press.

Let’s see some Gold Stars today!!!!!!

Metcon (AMRAP – Reps)

8 Rounds for Reps

40 Seconds of Power Cleans 115/80

20 Seconds Rest

40 Seconds of Row for Calories

20 Seconds Rest

RX+ – 135/95 & AAB

Double Tabata style format.

*Score is the LOWEST rep count of the 8 Rounds

Turn2CrossFit – Endurance Club

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Metcon (AMRAP – Reps)

Alternating EMOM 21 Minutes

12/10 Calories Rower

12/10 Calories Air Assault Bike

Crab Claw Weighted Plate Carry 100m 25 lbs in each hand.
Record your total calories completed. If you do more than what is prescribed each minute, and are successful for all rounds, go ahead and click Rx+

Metcon (No Measure)

Two Consecutive Rounds of Tabata, alternating between:

Hollow Rocks*

Hold Locked out on Rings