Knowledge Bombs

Turn2CrossFit – CrossFit

TK (AMRAP – Rounds)

20-Minute AMRAP:

8 Strict Pull-ups

8 Box Jumps, 36″

12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here

Warm-up

Lacrosse Ball Calf Smash

Shoulder Blade ball smash

Lacrosse Ball glute smash

Banded Arm Activation & Rotations

2 Rounds

20 Supermans

20 Jumping Jacks

10 GHD Hip Extensions

10 Tuck Jumps (higher and higher with each rep)

10 Partner Kettlebell Swings (Partner A performs a russian KB swing into the hands of Partner B, Partner B pushes the KB down between Partner A legs)

cool down

ROMWOD

Turn2CrossFit – CrossFit

Warm-up

Run 800m

1 Minute Pigeon Each Leg

Tabata False Grip Hang (or Hang from Pull-up bar)

Tabata Hold Bottom of Pistol (or bottom of squat)

*Alternate between Hang & Squat Hold

Metcon (Time)

150 Push-ups with a penalty for stopping
Each time you break your push-ups, SHUTTLE SPRINT 40m

*Time cap 20 minutes

RX+ Wear a Vest

cool down

ROMWOD

Turn2CrossFit – CrossFit

Warm-up

2-3 Minutes Foam Rolling or Mobility Ball Smash

Fish Game (setting on Concept2)

Clean (1)

12 Minutes to find a 1 Rep Max. Try to EMOM 1:30-2:00.

Annie’s Fraternal Twin (Time)

50 Double-Unders

50 Sit-ups

Row 500m

40 Double-Unders

40 Sit-ups

Row 400m

30 Double-Unders

30 Sit-ups

Row 300m

20 Double-Unders

20 Sit-ups

Row 200m

10 Double-Unders

10 Sit-ups

Row 100m

*20 Minute Time Cap

cool down

1 Minute Cobra or Sphinx

1 Minute Down Dog

1 Minute Each Leg Couch Stretch

Turn2CrossFit – CrossFit

Warm-up

300m Run

10m Walking Lunge w/thoracic rotation

https://www.youtube.com/watch?v=8dYmydSCk80

20 Med Ball Pass Underhand (R)

20 Med Ball Pass Underhand (L)

20 Med Ball Pass Chest Pass

20 Med Ball Pass Overhead

20 Med Ball Pass Hollow Rock

1 minute barbell calf smash (each side)

Metcon

No really, FASTER!!!

AMRAP 15 Minutes:

100m Sprint

15 SDHP 95#/65#

100m Sprint

15 Front Squats 95#/65#

100m Sprint

15 Snatch 95#/65#

100m Sprint

15 Overhead Squats 95#/65#

EMOM x 12

Alternate between:

Max Box Jumps

Max Toes to Bar

cool down

Banded Arm Stretch

(explore your shoulder)

https://www.youtube.com/watch?v=eveYJP1indI

Turn2CrossFit – CrossFit

Warm-up

Warm-up

3 rounds

10m Shuttle Run x6

20m Walking Lunge

20m Bear Crawl

1 Round of Cindy*

(On rounds 2 and 3 grab a partner and race them through the round of Cindy)

Push Press (5×3)

Careful not to treat this as “find my 3 rep max”. Ideally you want to find a heavy weight for your first set, and make small adjustments from there.

100m Row (Time)

100m Row
3 attempts to get your best time.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
girls use a 35# bar

cool down

2-3 minutes AAB

1 min each side Couch Stretch

2-4 mins of “play” (work on Handstand Walk or Muscle-Ups or progressions)

cool down

Turn2CrossFit – CrossFit

Turn2CrossFit – CrossFit

Wod will be posted Saturday morning!!