Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up

Row/Run/Ski 500m

10m Spiderman Stretch

10 Bulgarian Lunges Left

10 Bulgarian Lunges Right

10 Hollow-Superman

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

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

10 Toes To Bar

5 D-Balls Over Shoulder

25m Prowler Push

Turn2CrossFit – CrossFit

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Warm-up

Alternating EMOM x10

Air Assault Calories

Ab Wheels

then…

Shoulder Stretch 3 mins

Push Press (10@60%, 8@65%, 8@70%, 8@75%)

Shoulder Press (5@60%, 5@65%, 5@70%, 5@70%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

20 Alt. DB Snatches

15 Box Jumps (24″/20″)

10 Burpees (lateral over DB)

Turn2CrossFit – CrossFit

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Warm-up

12 Minute Running Clock

Row 300m

10m Walking Lunges

10m Toy Soldiers

10m Duck Walk

5 Ashleys

Back Squat (10@60%, 8@70%, 6@75%, 4@80%)

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

Metcon (Time)

21-15-9

Squat Cleans (95/65#)

Pull-ups

*15 Minute Time Cap
Rx+ is 135#/95# and

7-5-3 Ring Muscle-Ups

Turn2CrossFit – CrossFit

Don’t forget April 6th at 11am Free Seminar on Hormone Therapy. Open to the public

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Warm-up

Run 800m

Cossack Stretch x10m

Samson Stretch x10m

20 Burpee bar touches

Tabata Calories (8 Rounds for reps)

Choose your weapon:

Air Assault Bike

Ski Erg

Row Erg

Push Press (10@60%, 8@70%, 6@75%, 4@80%)

Shoulder Press (10@60%, 8@65%, 8@70%, 8@75%)

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

Max Unbroken Double-Unders

10 Perfect Renegade Rows (L+R=1)
Renegade rows should not be sloppy. Recruit every muscle you can. Don’t go too light, don’t go too heavy.

Record your max unbroken double-unders separately.

Double-Unders (Record the highest unbroken set from the workout)

Turn2CrossFit – Endurance Club

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Warm-up

4 rounds

200 m run

10 Bar Touch Burpees

6 Alt over the shoulder D balls

Metcon (Time)

For time:

Metcon For time…

400m med ball run

50 wall balls

400m med ball run

50 wall balls

400m med ball run

50 wall balls

400m med ball run

50 wall balls

Accessory Work

100 Banded good Mornings

100 Russian Twist w/ MedBall

Turn2CrossFit – CrossFit

First Saturday after the Open. Attendence has been a little sparce. Lets get some people in here tomorrow!
Yoga is canceled for the next four weeks.
CrossFit at 9am
Weightlifting at 10am

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Metcon (AMRAP – Reps)

Alternating EMOM x20 Minutes

1st: 30 Air Squats

2nd: 20 Push-Ups

3rd: 25 Sit-ups

4th: 15 Pull-ups
Must complete required number of reps within 60 Seconds. Record total reps completed.

Turn2CrossFit – CrossFit

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Warm-up

Coach’s Choice

Bench Press (10-5-3-1-1-1-3-5-10 reps E2MOM)

Perform each set E2MOM

Post your heaviest single

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

10 Push Press 95/65

10 SDHP 95/65

RX+ – 115/80