Knowledge Bombs

Turn2CrossFit – CrossFit

View Public Whiteboard

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

Wendler Warm-Up (No Measure)

Today’s Lift in the following scheme:

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

then move on to today’s sets

Wendler Deadlift Week 3 (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Calculate percentages off of 90% of your Training 1 Rep Max

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

DB Box Step-Ups (35#/25#)

Deadlifts @ 40% 1 Rep Max

Bar Facing Burpees

Turn2CrossFit – Boot Camp

View Public Whiteboard

Warm-up

Tabata Jump Rope

Tabata Flutter Kicks

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

10 DBalls Over Shoulder

10 Mountain Climbers

10 Slam Balls

10 Mountain Climbers

cool down

5:00 Rowing for meters at a 2:30/2:00 effort

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up

800m Run/Row

2 Samson Stretches each side

20 Burpees

2 Cossack Stretches each side

30 Second Handstand Hold

Wendler Warm-Up (No Measure)

Today’s Lift in the following scheme:

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

then move on to today’s sets

Wendler Week 3 Bench Press (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Calculate percentages based off of 90% of your Training Max

Metcon (Time)

JTish (15 Minute Time Cap)

21-15-9

Dumbbell Push Press (50/35#)

*Pull-ups/Chin-ups

Push-Ups
*Pull-ups for the round of 21 & 9, Chin-ups for the round of 15 (Rx+ will perform 3-2-1 Legless Rope Climbs instead of Pull-ups/Chin-ups

**Add a second for every rep not completed in the Time Cap

Turn2CrossFit – CrossFit

View Public Whiteboard

Firehouse Warm-Up (No Measure)

3-5 Rounds

10 Calories Air Assault Bike

20 Calories Concept 2 Rower

30 Double-Unders
12 Minute Clock

Wendler Warm-Up (No Measure)

Today’s Lift in the following scheme:

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

then move on to today’s sets

Wendler Week 3 Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Calculate percentages based off 90% of your Training Max

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

20 Wall Balls (20/14)

10-40 Double Unders

10 Thrusters (95/65#)

10 Air Assault Calories
Pick a number of DUs that will challenge you, but not cause you to get stuck at DUs. At least 10 attempts. The only way to get better at DUs is to try DUs! Post your DU rep scheme in your comments. If you do at least 10 reps you get to click Rx. If you do 40 DUs you get to click Rx+

Turn2CrossFit – Boot Camp

Nobody came on Monday, so we’re programming the same workout

View Public Whiteboard

Metcon (Time)

Buy-In

*10 Air Assault Calories in under 60 Seconds

then:

5 Rounds of:

10 Squats

10 Push-Ups

10 Sit-Ups

then:

*10 Air Assault Calories in under 60 Seconds

20 Burpees Penalty for failing to meet the 60 second time limit for the Air Assault Calories

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up

Run 500m (to stop sign and back)

50 Jumping Jacks

20 Mountain Climbers (L+R=1)

10 each of PVC Pass Thrus, Single Arm Pass Thru, & Sots Press

5-10 Strict Pull-ups

5 Kip Swings (Superman-Hollow on Rings)

Wendler Warm-Up (No Measure)

Today’s Lift in the following scheme:

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

then move on to today’s sets

Wendler Week 3 Strict Press (5 @ 75%, 3 @ 85%, 1+ @ 95%)

Calculate numbers off 90% of your Training 1 rep Max. Rest 3 Minutes Max between Sets

Metcon (AMRAP – Rounds)

In Remaining Class Time:

(but move with a purpose)

5 Gymnastics (see comments below)

10 Evil Wheels

10 Hang Cleans (115#/75#)

10 Box Jumps (24″/20″)
“Gymnastics”- This section depends on you as an athlete.

Super Scaled: 5 Ring Rows and 5 Modified Push-ups.

Scaled: 5 Attempts at a strict pull-up + 5 perfect push-ups

Rx: 5 Attempts at Strict Ring Muscle-Up + 5 Ring Dips

Rx+: 5 of the following complex: 1 Strict Muscle-Up + 4 more ring dips while you’re up there. Do more if you’re feeling good.

Turn2CrossFit – Boot Camp

View Public Whiteboard

Metcon (Time)

Buy-In

*10 Air Assault Calories in under 60 Seconds

then:

5 Rounds of:

10 Squats

10 Push-Ups

10 Sit-Ups

then:

*10 Air Assault Calories in under 60 Seconds

20 Burpees Penalty for failing to meet the 60 second time limit for the Air Assault Calories

Warm-up

Row 800m