Knowledge Bombs

Turn2CrossFit – CrossFit

Saturday Partner WOD (Time)

I go, you go

10 rounds of:

10 goblet squats 53/35

10 cal ski

10 single arm KB push press (5 each side)

20 synchro burpee KB hops

10 rounds of:

10 KB swings

10 cal bike

10 ring rows

20 synchro burpee KB hops

10 rounds of:

10m single arm KB OH walking lunges

10 cal row

10 pushups

20 synchro burpee KB hops
*45 min timecap*

Turn2CrossFit – CrossFit

Warm-up

400m run or 1000m bike

10 arm circles (forward/backward & big/small)

10 open/close arms

10m spiderman crawl

10m burpee broad jump

*3 rounds of*

5 jump squats

5 push-ups

5 power cleans

T.U.P. (Time)

15-12-9-6-3 Reps For Time

Power Cleans (135/95 lb)

Pull-Ups

Front Squats (135/95 lb)

Pull-Ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here

Partner Workout (Time)

For Time:

Buy In: 80 Cal Bike

then

50-40-30

Burpee Box Jump Overs 24/20”

Hang Power Cleans 135/95

Cash Out- 800m Run (together) with sandbag and trade off as needed.
** One athlete works at a time, split work evenly.

Rx+= 155/105

Time Cap- 30 minutes

Turn2CrossFit – CrossFit

Warm-up

400m row

worlds greatest stretch

5 yogi push-ups

10 banded pull aparts (across chest & OH)

10 banded OHS

8/5 cal row (race pace)

5 behind the neck push press 45/35

8/5 cal row

5 OHS 45/35

Overhead Squat

Take 15 minutes to build to a 1RM Overhead Squat (from rack)

“Don’t Make Me Turn This Car Around” (Time)

For Time:

21-15-9

Cal Row

Overhead Squat 75/55

-Rest 3 minutes

9-15-21

Cal Row

Overhead Squat 75/55
Rx+=115/85

Turn2CrossFit – CrossFit

Warm-up

400m run

couch stretch

10m elbow/reach stretch

5 therapy squats holding rig

*3 rounds of*

10m high knees

10m butt kickers

5 back squats

Back Squat

5×5 Back Squat. Lift every 3 minutes. All sets at the same weight. Use 70-75% of 1RM as a guide.

**After each set, hit a max set of strict chin ups.

“When I Was Your Age…” (Time)

For Time:

1x 800m Run

-Rest 2 minutes

2x 400m Run

-Rest 1 minute

4x 200m Run

-Rest :30
Score time including rest. These should be sprints. Push the pace and get uncomfortable.

Turn2CrossFit – CrossFit

Warm-up

400m run

banded Achilles stretch

Pigeon stretch

5 sumo squats

PVC pass throughs & shoulder stretches

5 banded PVC OHS on rig

30 singles/DU’s

10 high hang snatch grip high pulls 45/35

30 singles/DU’s

10 OHS 45/35

Squat Snatch

Every :30 for 20 sets(10 minutes) perform 1 squat snatch. Start at a moderate to light weight and build over the 20 sets. Score heaviest lift.

“Eat Your All of Your Vegetables” (AMRAP – Rounds and Reps)

8 Minute AMRAP:

48 Double Unders

6 Chest to Bar Pullups

-Rest 2 minutes

3 Minute AMRAP;

Max Squat Snatches 95/65
Rx+= Ring Muscle Ups, 135/95

Score= Rounds and reps, total snatches write in notes.

Turn2CrossFit – CrossFit

Warm-up

500m row

iron cross

thread the needle

10m knuckle draggers

*3 rounds of*

5 supermans

5 DL’s

20m Bear crawl (10 forward/10 backward)

Deadlift

5×8 Deadlift at 60% of 1 RM. All sets should be at the same weight. Lift every 3 minutes.

**After each set, hit a max set of strict ring dips or box dips.

“Because I Said So” (AMRAP – Rounds and Reps)

13 Minute AMRAP:

100m Farmer Carry 70s/53s

15 HSPU

2 Rope Climbs
50m FC=1 rep

Turn2CrossFit – Endurance Club

I Go You Go (Time)

24rounds

10 T2R

7 C2B Pull Ups

5 Wall Balls 30/20

3 Devil Presses (50/30)

*Run together at start, round 12, and after around 24