Knowledge Bombs

Turn2CrossFit – CrossFit

Weightlifting Now 8am Every Saturday

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Warm-up

2 Rounds

Run 300m

5m Walking Toe Grab Hamstring Stretch

5m Knee Hug Hip Stretch

5m Samson Stretch

5m Cossack Stretch

Metcon (No Measure)

Alternating EMOM 16 Minutes

10 Bench Press

Row 10 Calories
Choose a bench Press Weight that you do not need a spotter for. I would be careful going heavier than 135/85.

Back Squat (10@60% 10@65% 8@70% 8@75%)

If you don’t have it in your legs to do these squats at the full percentage, adjust the weight accordingly to do the reps with full range of motion.

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

Turn2CrossFit – CrossFit

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Warm-up

Alternating EMOM 12 Minutes

10-8 Calories Air Assault Bike

3 Ashley’s

Metcon (Time)

“6 Rounds of Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

“5 Rounds of Mary”

5 Handstand Push-ups

10 Alternating Pistol Squats

15 Pull-ups

Turn2CrossFit – CrossFit

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Warm-up

Tabata L-Sit Hold

Bike 4 Minutes casual pace

then stretch each side x2

PVC Pass Thru 15

Power Snatch (Build to heavy single)

From ground, pause at 2nd Position (knees)

Time Cap 10 Minutes Sharp!

Metcon (Time)

5 Rounds for Time:

400m Run

12 Toes to Bar

12 Burpees over Bar

8 Hang Power Snatch (115/75)

(20 Minute Time Cap)

Rx+ (135/95)
Add 1 second for every rep you do not complete.

Turn2CrossFit – CrossFit

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Warm-up

With a 10 Minute Running Clock:

100m Run/Row

10m Stretch (Toy Soldiers/Knee Grab/Quad Stretch/Samson/etc)

10m Walking Lunges

Tabata Ball Slams (Max in 20 seconds)

8 rounds of :20 ball slams :10 rest
Record your lowest/worst round of ball slams.

Tabata Double Unders (8 Rounds for reps)

8 rounds

20 Seconds of Double-Unders

10 seconds Rest

Tabata Active Shoulder Dead Hang from Pull-up bar (Max hang)

8 Rounds of :20 hang :10 rest
Record the lowest amount of seconds you hung. A high score would be 20 seconds, a low score would be 1 or 0

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

Front Squat (5 reps at 60%, 70%, 75%, 80%)

Turn2CrossFit – CrossFit

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Warm-up

Row 30/25 Calories

30m Burpee Broad Jumps

then… with empty bar:

Shrug x5

Dip Drive Shrug x5

DDS & High & Outside Elbows x5

Hang Clean x5

Front Squat x5

Squat Clean from Triple Extension x5

Jerk x5

Clean and Jerk (E2OM for 18 Minutes (8 rounds))

2 Squat Clean & Jerks for the first 5 rounds. Then 1 squat clean & jerk for the final 3 rounds.

Increase loads as technique allows

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Turn2CrossFit – Endurance Club

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Jump Rope Warm-Up (No Measure)

7 Minute Time Cap

100 Singles

50 Left Leg

50 Right Leg

100 alternating leg

50 Double-Unders

100 Singles
afterward stretch your calves

Endurance WOD (Time)

Run 100m

Row 200m

Run 300m

Row 400m

Run 500m

Row 500m

Run 800m

Row 500m

Run 1 mile

Row 500m

Run 1.5 miles

Row 500m
Rx+ Wear a vest

Turn2CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

ARMAP 20 Minutes:

10 Toes to Bar

15 Kettlebell Swings

20 Alt. Dumbbell Snatches

25 Air Squats