Knowledge Bombs

Turn2CrossFit – Boot Camp

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Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

7 Calories Assault Bike

10 DB Step Ups 20″

10 Strict Press Dumbbells

Rest 1 Minute
Warm-up

3 Rounds

20 Flutter Kicks

10 Push-ups (raise opposite arm & leg at the top of each push-up)

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Rowing Warm-Up (No Measure)

Row 500m

then:

As a class Tabata Row for Calories

Deadlift Warm-Up (No Measure)

10m Inch Worms

10 Barbell Good Mornings (weight optional)

10m Walking Toe Grab Hamstring Stretch

5-10 GHD Back Extensions

Wendler Warm-Up (No Measure)

Today’s Lift in the following scheme:

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

then move on to today’s sets

Wendler Week 1 Deadlift (1×5 @ 65%, 1×5 @ 75%, 1×5+ @ 85%)

Deadlift 90% of 1rm

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

15 Kettlebell Swings (70#/53#)

10 KB side bends each side

25m Weighted Prowler Push

15 Weighted Ab Mat Sit-ups (weight behind head)

25m Weighted Prowler Push
Don’t rush the KB side bends, do not hurt yourself. Inhale before you bend, pause, exhale on your way up.

Turn2CrossFit – Boot Camp

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Metcon (AMRAP – Rounds and Reps)

Continuous Running Clock for 20 Minutes: AMRAP Row 250m 30 Crunches 20 Jumping Pull-ups, 5 Rope Climbs

Announcements

Sincere apologies from Tony & Jake, in observance of Veteran’s Day the class schedule is just 5a, 9a, Noon. We put up two announcements, and put the 12th as the end date, and somehow they just didn’t post.

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Full Schedule

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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
*If you finish early move on to stretching

5-7 Minutes Athlete Specific Daily Stretching (No Measure)

Target two problem areas until they aren’t a problem for you anymore. Then target two new areas.

Wendler Warm-Up (No Measure)

Today’s Lift in the following scheme:

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

then move on to today’s sets
Save your energy for your working sets. Your two sets and your last set should get 100% of your effort today. Everything else should be considered bonus

Wendler Week 1 Shoulder Press (1×5 @ 65%, 1×5 @ 75%, 1×5+ @ 85%)

Shoulder Press
Don’t forget the last set is to failure.

Also, don’t forget to base your percentages on 90% of your 1 rep max

Metcon (AMRAP – Rounds)

In the remaining class time perform:

10 Ring Dips*

20+ Kroc Rows Left Side

10 Ring Dips*

20+ Kroc Rows Right Side
*Use assistance bands if needed. Or for futher modification you can do resistance push-ups using bands or weight vest.

*Do not exceed 100 Ring Dips. If you are knocking out sets of 10 and want more then make the dips weighted.

Turn2CrossFit – Boot Camp

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Announcements

Veteran’s Day Schedule:
Monday, November 12th we will only have (3) three CrossFit classes and (1) Boot Camp class Scheduled.
CrossFit: 5am, 9:00am & 12 noon
Boot Camp: 7:15 Only

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Warm-up

E2MOM for 16Mins:

1 – 20/15 Cal Row

2 – 3 Walkouts + 3 Spidermans (each side) – 10 Ab Mat Sit Ups

3 – 20/15 Cal Air Assault

4 – 5 Hang Muscle Snatches + 5 Snatch Grip Behind the Neck Press + 5 OHS

Weightlifting

Snatchy Complex (Sets 1-3 @ 60% of 1RM Snatch; Sets 4-5 @ 65% )

5 Sets of:

1 Power Snatch

1 OHS

1 Snatch Balance

2 Hang Squat Snatches
20 Mins to Complete

Metcon

Metcon (Time)

3RFT:

24/17 Cal Row

21 Wall Balls 20/14

18 Alternating DB Snatches 50/35

15 Lateral Burpees Over Rower

Announcements

Veteran’s Day Schedule:
Monday, November 12th we will only have (3) three CrossFit classes and (1) Boot Camp class Scheduled.
CrossFit: 5am, 9:00am & 12 noon
Boot Camp: 7:15 Only

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