Knowledge Bombs

Turn2CrossFit – CrossFit

8am Snatches
9am CrossFit

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Warm-up

Metcon (AMRAP – Reps)

Everyone Runs 3 times.

Teams of 3

300m Run

10 Sumo Deadlift High Pull (95/65) & Max Burpees over bar

20 Sit-ups & Max Double-Unders
Everyone works at the same time.

Partner A sets the rotation pace with a 300m Run

Partner B hammers out 10 SDHP then performs max burpees over bar

Partner C does their 20 Sit-ups then does as many DUs as they can before the runner returns.

Rx+ is 115/85 and triple unders

Turn2CrossFit – CrossFit

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Warm-up

3 Minute Bike

then

10m Toy Soldiers

10m Spiderman Stretch

10m Sampson Stretch

5m Walking Toe Grab Hamstring Stretch

5m Foot Grab Quad Stretch

Metcon (AMRAP – Rounds and Reps)

“Dorie”

AMRAP (with a Partner) in 20 minutes

Buy In:

150 meter Partner Carry (each)

Then, in time remaining:

Partner A completes 1 round of:

15 American Kettlebell Swings (53/35 lb)

10 Burpees

5 Ground-to-Overheads (95/65 lb)

Partner B performs:

Max Wall Ball Shots (20/14 lb)

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

When Partner 1 completes 15/10/5 round, partners switch. Continue, switching after each round until 150 cumulative Wall Balls are completed by the team. Score is numbers of Rounds and Reps of the 15/10/5 completed for both partners combined.

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

Felix The Cat (Time)

6 Rounds:

9 Burpees

9 Box Jumps (24″20″)

9 Pull-ups

9 Thrusters (95/65)

9 Toes to Bar

*If you have a vest, wear it

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

Bike 20/15 Calories

50 Jumping Jacks

40 Flutter Kicks

30 Mountain Climbers

20 Lunges

10 Samson Stretch

Metcon (Time)

For Time:

Run 1 Mile

200 Push-ups

Run 1 Mile

*If you have a 20/14# vest wear it!

Metcon (Time)

(If it is raining)

200 Push-ups for time w/vest.

*Every time you drop do a 40m Shuttle Run. Your workout will begin with a 100m shuttle run.

Turn2CrossFit – CrossFit

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Warm-up

10 Minute Clock

Run 200m

5 Ashleys

5 Knees to Elbows

then…

Stretch Hips/Legs on a plyo box

Back Squat (8@65% 8@70% 8@75% 8@80%)

Front Squat (5@60% 5@65% 5@70% 5@70%)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Chest to Bar Pull-up

Burpee

D-Ball (or sandbag) over the shoulder

Turn2CrossFit – CrossFit

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Metcon (8 Rounds for reps)

Every 3 minutes for 8 rounds

Row 100m each for time
Make sure you setup the rower to count down the meters so you get an time that is accurate to the tenth of a second.

Metcon (AMRAP – Reps)

Alternating EMOM x12 Minutes

5 Hang to Overhead (135/95)

10/8 Air Assault Bike Calories
Rx+ = 7 reps & 12/10 Calories

Hang to Overhead means the movement starts at the hang position, and can either be snatched or clean & jerked Overhead. It should be completed in one set.

Turn2CrossFit – CrossFit

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Warm-up

10 Minute Clock

Run/Row 500m

3 Rounds

10 Wall Balls

10 Hallow Rocks

10 Superman

Back Squat (8@65% 8@70% 6@80% 6@85%)

Front Squat (5@70% 5@75% 5@80% 5@85%)

Metcon (AMRAP – Reps)

AMRAP 12 Minutes

40m Shuttle Run

Max Handstand Push-ups

40m Shuttle Run

Max Strict Pull-ups
Rx+ Strict HSPU & L-Pullups

Record TOTAL number of completed reps (combined HSPU & Pull-ups), not including shuttle runs.

Turn2CrossFit – CrossFit

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Warm-up

5 Rounds

10m High Knees

10m Butt Kickers

10m Toy Soldiers

Metcon (7 Rounds for time)

7 Rounds

Run 800m

Rest 2 Minutes
Enter all 7 times for each 800m

Try to set your pace so that your fastest round and your slowest round are within 10-15 seconds of each other.