Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

300m run

10m knuckle draggers

10m burpee broad jump

*3 rounds of*

10 kipping swings

5 hang power cleans

6 box step ups/jumps

Announcement:

Next week we will be starting a new strength cycle. This next cycle we will be lifting more and getting stronger. For this week, we will be testing some of the lifts and skills we have been working on.

3 Position Cleans

High hang, mid-thigh, & floor
Take 15 minutes to build to your heaviest possible for the complex, 3 Position Power Cleans.

“Palm Tree” (Time)

For Time:

600m Run

50 Power Cleans 95/65

40 Box Jumps 24/20″

30 Toes to Bars

20 Push Jerks
Rx+= 135/95

Turn2CrossFit – CrossFit

Warm-up

3min Bike/Ski/Row

10m spiderman lunge with reach

10m bear crawl

10 sumo squat

20 banded pull aparts

15 banded presses

10 Lu Raises

2 Rounds:

5 Shoulder Press

5 Push Press

5 Push Jerk

6 min EMOM x2

1st emom:

1 Tall Jerk+1 Jerk Balance+Split Jerk

2nd emom:

1 Pause at knee power clean + 1 low hang power clean + 1 high hang power clean

CJ+CJ (Weight)

Build to a heavy double on the clean and jerk. Does not have to be un broken. Can drop the bar in between sets.

Turn2CrossFit – Endurance Club

“Nancy Meets Nate” (Time)

Partner workout

For time:

1200m Run together

45 Synchro OHS 95/65

8 Rounds of Nate* (I go, you go)

800m Run together

30 Synchro OHS 95/65

6 Rounds of Nate* (I go, you go)

400m Run together

15 Synchro OHS 95/65

4 Rounds of Nate* (I go, you go)

*Nate = 2 RMU + 4 HSPU + 8 KB Swings 70/53
Scaled Nate=

4 Pull-ups

6 Ring Rows

8 KB Swings

Turn2CrossFit – CrossFit

Partner WOD (Time)

Partner WOD

1 mile run together

(1 partner works at a time)

100 box jumps

100 push Ups

800 m run together

(1 partner works at a time)

100 burpees

100 pull ups

400 m run together

(1 partner works at a time)

100 M walking lunge

100 abmat sit ups

200 m run together

45 min time clock

Turn2CrossFit – CrossFit

Warm-up

300m run or 400m row

achilles stretch on rig

Iron cross

thread the needle

10m lateral lunge

*3 rounds of*

5 burpees

10 DL or alt. DB clean and press

15 DU’s

“Lt. Brad Clark” (Time)

For Time

Buy-In: 95 Double-Unders

6 Rounds of:

10 Single Arm Dumbbell Clean-and-Presses (50/35 lb) (alternating)

11 Burpees

18 Weighted Lunges (50/35 lb) (alternating)

Cash-Out: 95 Double-Unders

This workout is dedicated to Lt. Brad Clark, Hanover County Fire and EMS (VA), who made the ultimate sacrifice in the line of duty on Oct. 10, 2019, when he was struck by a vehicle on I-295 while attending to an unrelated motor vehicle accident.

Just prior to being struck, Lt. Clark was able to shout a warning to his crew, who were then able to dodge the worst of the wreck.

WODwell first saw this workout when it was posted by CrossFit Tidewater @crossfittidewater (Chesapeake, Virgina, USA) on October 15, 2019, and we received a submission by the creator, Brian Campbell, shortly thereafter.

In an email with WODwell, Campbell (who is also a Virginia firefighter and Level 1 Coach), told us that he created this workout mainly for the members of his firehouse, many of whom were friends with Lt. Clark.

Campbell also wanted to add additional weight to the #moveover campaign launched by the Virginia Legislature in Lt. Clark’s honor. This campaign designated the month of June as “move over awareness” month in VA, prompting driver’s to slow down and give adequate space to emergency workers on roads and highways.

For the rep scheme and movements, Campbell notes “the cash in cash out idea came to me because he was killed on interstate I295 so doing two sets of 95 double unders. 6rounds because Lt Clark was responding from company 6. And 10/11/18 rep scheme is the anniversary of his death.”

He also wrote that the workout specifically calls for dumbbells because barbells are not nearly as common in firehouse weight rooms as dumbbells.

Partner Workout! (AMRAP – Reps)

21 Minute Running Clock…

100 Cal Row (share reps)

then

10 rounds (I go, you go):

30 Double Unders

6 Deadlifts 225/155

then

max reps in remaining time of..

15 Synchro bar facing burpees

15 Deadlifts 225/155 (share reps)
*repeat the burpees and deadlifts for as many reps as possible.

Rx+= 275/195

Turn2CrossFit – CrossFit

Warm-up

3:00 min bike or ski

Banded shoulder stretches on rig

10m toe grab stretch

*3 rounds of :20 sec, on :10 sec off*

-jumping jacks

-hallow to superman

-Bear crawl

-banded tricep pull downs

Pullup/Dip Complex

10 Minute EMOM:
5 Strict Pullups
5 Strict Dips

*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. Note: use bands before you reduce the reps. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.

“The Flintstones” (Time)

3 Rounds For Time:

30 HSPU

30 Toes to Bars
Time Cap- 15 minutes

Turn2CrossFit – CrossFit

Warm-up

400m row or run

10m elbow/reach stretch

6 90/90 hip stretch

PVC pass throughs & shoulder stretches

10 PVC overhead squats

*3 rounds of*

5 pushups

10 kip swings

5 front squats

6 Sets:

Front Squat (5 Front Squats)

Keep all sets between 70-75% of 1RM. Rest 2 minutes between sets.

“Bewitched” (2 Rounds for reps)

6 Minute AMRAP:

12 Front Squats 95/65

12 Power Snatches

12 Pullups

-Rest 3 Minutes

4 Minute AMRAP:

6 Front Squats 115/75

6 Power Snatches

8 Pullups
Rx+= 6 Bar Muscle Ups (1st AMRAP)

135/95, 4 Bar Muscle Ups (2ndAMRAP)

Score= Total reps for each AMRAP