Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up

Do all 3 of these with a Partner in NO PARTICULAR order:

1) Junkyard Dog

2) Ski Erg 50 Cals or 50 Row Cals

3) 50 Wall Ball Toss Sit Ups

Metcon (Time)

4 Rounds

Run 400m

75 Double Unders

15 OHS 95/65

Overhead Squat (Find a Heavy Triple)

Spend 15 minutes building to a Heavy triple

Turn2CrossFit – CrossFit

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Warm-up

12 min Running Clock

Run 200m or Bike 10 Cals

10 Single Arm DB Push Press ea side

1 Round Cindy

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

Row 500m/350m (50m=1 rep)

Rest 1 min

20 Alternating DB Snatches 50/35

Rest 1 min

15/11 Hand Release Push Ups

Rest 1 min

*Movements need to be Max Effort and close to UNBROKEN!!!!

**Each Movement finished is a round.

Midline

8 Rounds

10 GHD Sit Ups

10m Handstand Walks~Sub w/ :45 sec Handstand Hold

Turn2CrossFit – CrossFit

#nevermissamonday

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Warm-up

Row 500m, Bike 20 Cals or Run 400m

3 Rounds

5 Kip Swings

5 Bar Touch Burpees

10 PVC Overhead Squats

Shoulder Press (5X5)

5 Reps EMOM X 5 @ 65-70%

Metcon (3 Rounds for time)

3 Rounds

21/18 Cal Assault Bike

15 Deadlifts 185/125

9 Burpee Box Jump Overs 30/24

Rest 3 mins b/t set

7 min time cap per round

*If you finish before the 7 min cap, then use that for additional rest.

Go Fast!!!!!!

Turn2CrossFit – Endurance Club

7am Comp Train is CANCELLED ‼️
9am Open Gym
9am Endurance Club
10am Ana’s Strength Training Class

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Warm-up

Run 800m

Then…..

10 min Dynamic Stretching

Metcon (Time)

For Time:

Partner 8000m Row

Partner A will Run 400m

Partner B will row until Partner A returns

*Stop E5MOM and perform 10 Burpees each

Accessory Work

4 Rounds NFT

25 Bicycle Kicks (l/r=1)

https://youtu.be/dT1wifJSg40

25 Mountain Climbers (l/r=1)

25 Seated DB Press (HAP)

Turn2CrossFit – CrossFit

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WOD Naz (Time)

Run 1 Mile

then

59 Wall Balls

then

3 Rounds for time

12 Squat Cleans

18 Pull-ups

23 Box Jumps (24″/20″)

cash out

1 heavy clean/snatch

100m Buddy Carry

Turn2CrossFit – CrossFit

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Warm-up

Row 800m

Pigeon Stretch

PVC Rotations x10

Slingshot Band Hip Activations

Air Squats x10

5 Pull-ups

Empty Bar Thrusters

Set-up for WOD

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

Turn2CrossFit – CrossFit

Today will not be timed. Once each class is finished with the smashing the lifting & Turkish Get-Ups will begin.
If you are a reader, click this link http://library.crossfit.com/premium/pdf/57_07_Turkish_Getup_1.pdf?e=1284233700&h=13f225b3b52ac18db301b807af737eb6
If you are a watcher click this link:
https://www.youtube.com/watch?v=GdAXt7YyGe0

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Warm-up

Lacrosse ball smash (2 mins each side meat around shoulder blades)

Barbell smash quads (2 mins each)

Calf Smash lacrosse ball or barbell 2 mins each leg

Clean and Jerk (1 before every set of TGUs)

Clean and Jerk (1 before every set of TGUs)

Turkish Get Up (2 L + 2 R)

Shoulder must touch n go at bottom (2 unbroken before switching arms). You can use any instrument i.e, KB, DB, or barbell