Knowledge Bombs

Turn2CrossFit – CrossFit

7am – Comp Training w/ Coach Brandon
9am – Open Gym
9am – Endurance Club
*Show Up! Lots of people do. Be like “lots of people”!

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Metcon (10 Rounds for time)

Death by 400’s

400m repeats

* Rest 2 mins b/t

Use first 3 intervals to work up to your pace. Time your 3rd interval. Continue until you fall off more than 5 seconds from your 3rd interval. (Max 10 rounds)

This should be an all out effort. If it doesn’t suck, you didn’t push hard enough!

Don’t SUCK!!!

Accessory Work

Accumulated 3 min each of:

Weighted Elbow Planks

Handstand Holds

3rd World Squat

Turn2CrossFit – CrossFit

If you come for weightlifting at 10am please bring a baseball hat.

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Warm-up

Ab Mat Pizza Box Game

2 Minute Intervals

10 Jumping Jumping Jacks

10 Air Squats

5 Alternating Lunges (l+r=1)

Skills

Turkish Get-ups x10 to each side. Break it up however you like

Metcon (AMRAP – Reps)

AMRAP 5 Minutes:

R arm Kettlebell Snatch x5

R arm Kettlebell Overhead Squat x2

switch arms

L arm Kettlebell Sntach x5

L arm Kettlebell Overhead Squat x2

*Everytime the kettlebell touches the ground perform 5 burpees
Partner is on the bike getting calories. Switch as often as you want

Metcon (AMRAP – Reps)

AMRAP 5 Minutes

Max Push Press 75#/55#

one partner works while the other partner rests

Turn2CrossFit – CrossFit

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Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Teens (Ages 14-15) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 115#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Turn2CrossFit – CrossFit

Know your Nose!!!

https://breathing.com/pages/nose-breathing

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Warm-up

Run 300m

3 Rounds of Cindy

Junkyard Dog

Bench Press (6×3)

20 minutes to

Build to a Heavy Triple

Metcon (AMRAP – Reps)

6 Rounds of:

90 sec. to complete

Row 200m/175m

Max Double Unders with additional time remaining.

*score is # of Double Unders performed.

Turn2CrossFit – Competition Training

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3-Position Power Snatch

5 Sets:

Set #1 – 60% of estimated 1RM Power Snatch

Set #2 – 64%

Set #3 – 68%

Set #4 – 72%

Set #5 – 72-75%

Metcon (Calories)

On the Minute x 16 (4 Rounds)

Min 1 – 7 Box Jump Overs + 7 TTB

Min 2 – 5 Power Snatches + 5 Overhead Squats (50% of 1RM)

Min 3 – 5 Strict Pull-Ups + 5 Strict HSPU

Min 4 – Recovery Row/Bike/Ski

Metcon (Time)

Ring Muscle-Up Practice

4 Rounds:

40 Double-Unders

30-40% of Max Ring Muscle-Ups

Rest 1:00 between

Turn2CrossFit – CrossFit

Please read this before you come to class today.
Class today is all about keeping our Heart Rate under “OUR” control. Your heart rate is different than mine, and all others. Please try as hard as you can to stay within the parameters that are given. This workout is NOT about time, it’s about control.
Here is the article to read:

https://breathing.com/pages/nose-breathing

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Warm-up

Row 500m

8 min running clock

8 Good Mornings 45/35

8 Box Step Ups

8 Push Press 45/35

Metcon (Time)

4 Rounds for time:

21 Deadlift 135/95

15 Box Jump Overs 24/20

9 Push Jerks 135/95
The Pulse Challenge‼️

Rounds 1&2 – Never see RED‼️

Round 3 – Never exceed 92%

Round 4 – GO FOR IT‼️‼️

*Penalty for exceeding your maximum heart rates given……Stop and run 100m.

Good luck.

Learn to Breath

Learn to Recover

Learn your FITNESS‼️‼️

Accessory Work

75 AbMat or GHD Sit Ups

50 Hip Extentions

25 Superman/Hollow Holds

Turn2CrossFit – CrossFit

Your “Nose Knows”!!
Here is an article for you to read about Nose Breathing vs. Mouth Breathing:

https://breathing.com/pages/nose-breathing

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Warm-up

Run 400m

10 min Clock

10m Duck Walk

10m Spiderman w/ Reach

10m Alt. Side Lunge

5 Down Dog to Up Dog

Back Squat (5×5 @ 70-75% 1RM)

Every 2 min

Metcon (3 Rounds for time)

3 Rounds

Run 200m

15 Toes 2 Bar

Run 200m

15 Toes to Bar

Run 200m

15 Toes to Bar

Run 200m

*Rest 3 min

**Score each round seperatly