Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

300m run or row

couch stretch

pigeon stretch

banded pull aparts (across chest & OH)

10 banded OHS

*3 rounds of*

50m run

5 wall balls

5 kip swings/pull ups

Overhead Squat

5×5 Overhead Squat. Use same weight for all sets. (75% as a guide) Lift every 3 minutes.

“Popeye” (Time)

4 Rounds: Every 5 minutes-

400m Run

21 Wallballs 20/14, 10′

12 Pullups
Scale to 300m run if rounds are over 4:15

*Score your slowest round

Turn2CrossFit – CrossFit

Warm-up

300m run

10m elbow/reach stretch

10 warrior squats

*3 rounds of*

125m row

3 back squats

Back Squat

5×3 Back Squat. Use same weight for all sets. Lift every 3 minutes. Use 80-85% as a guide.

**Hit max dead hang hold from the bar

“Inspector Gadget” (Time)

For Time:

3x 1000m Row

-Rest 2 minutes

5x 250m Row

-Rest 1 minute
30 Minute Time Cap

Turn2CrossFit – CrossFit

Warm-up

2:00 min bike

pigeon stretch

downward dog

PVC pass throughs and shoulder stretches

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Squat Snatch

12 Minute EMOM: 1 Squat Snatch (Start at 70% of Snatch from 5/9 and build up to heavy single)

“Speed Racer” (Time)

3 Rounds For Time:

24/20 Cal Bike

12 Hang Power Snatches 115/85
Rx+= 135/95

Turn2CrossFit – CrossFit

Warm-up

2 minute row

couch stretch

10m knuckle drags

10m broad jumps

then

3 rounds-

5 deadlifts (increase weight each round)

:30 HS hold

30 singles

Deadlift

5×10 Deadlifts. Use same weights across all sets. Lift every 3 minutes. Use 60-65% as a guide.

**Hit max set of deficit (plate) pushups

“The Pink Panther” (AMRAP – Rounds and Reps)

13 Minute AMRAP:

40 Double Unders

4 Wall Walks

40m Sandbag Bear Hug Carry 90/70
Rx+= 150/100

1 rep= 10m

Turn2CrossFit – CrossFit

Warm-up

3 Min Bike/Ski/Row

3 Rounds:

5 Rack Deliveries

5 High Hang Muscle Clean

5 Muscle Clean

5 Tall Power Clean

5 Front Squat

10 min EMOM

2 Flatted Footed Clean Pulls

1 Clean

https://www.youtube.com/shorts/_GIcVInXfe4

Clean DL Mid Thigh x2 + 1 Clean (Weight)

Perform as complex. Do not let go of bar

Turn2CrossFit – Endurance Club

“Boston Marathon” (Time)

2 Rounds for Time:

400 meter Run

26 Hand Release Push-ups

400 meter Run

26 KB Swings (53/35 lb)

400 meter Run

26 Sit-ups

400 meter Run

26 Deadlifts (75/55 lb)

400 meter Run

26 Air Squats

400 meter Run

26 Box Jumps (24/20 in)

Turn2CrossFit – CrossFit

Partner WOD (Time)

One partner works at a time

For Time:

100 Double unders each

90 Air Squats each

80 AbMat Situps each

70 push ups each

60 pull ups each

50 cals on bike each

400 m run together

30 HSPU each

20 m overhead walking lunge each 50/35 db

10 man makers each 50/35

40 min cap