Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

500m row

arm circles (forward/backward & big/small)

open/close arms

10m quad stretch

10m knees to chest stretch

5 90/90 hip stretch

*3 rounds of*

10 mt. Climbers (r/l=1)

5 tempo Superman’s

3 back squats

6 Sets:

Pause Back Squat

3 Pause Back Squats. 3 second pause at the bottom.

Rest 2 minutes between sets.

Build up in weight each set and go heavier than last time.

“Donkey Kong” (3 Rounds for reps)

4 Minute AMRAP:

16 Pullups

8 Overhead Squats 95/65

REST 2 minutes

4 Minute AMRAP:

16 Pull-ups

8 Overhead Squats 95/65

REST 2 minutes

4 Minute AMRAP:

16 Pull-ups

8 Overhead Squats
*Start at the beginning of the AMRAP each new 4 minute interval.

Rx+= 95/65, 115/85, 135/95

Turn2CrossFit – CrossFit

Warm-up

400m run or 1000m bike

achilles stretch with band

pigeon stretch

*2 rounds of*

10m burpee broad jump w/2 air squats

10m high knees

7/5 cal ski

Jump Rope Skill Work

2 rounds- 1 minute stations

-Single Unders

-Tall Singles

-Single, Double, Single, Double

-Rest

-Double Unders

-Single Crossovers

“Yoshi” (AMRAP – Reps)

20 Minute EMOM:

-50 Double Unders

-12 KB Flip Squats 53/35

-Max Burpee Box Jump Overs 24/20″

-Rest
Score= total burpee box jump overs

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Turn2CrossFit – CrossFit

Warm-up

300m run

achilles stretch

10m elbow/reach stretch

*3 rounds of*

5 medball cleans 20/14

10m Bear crawl

50m run

5 Sets:

3 Hang Power Cleans (Above knee)+ 2 Hang Squat Cleans (Below knee)+ 1 Squat Clean (from floor)

Build to heavy over the 5 sets.

Rest 2 minutes between sets.

Complete as a complex without dropping the bar.

*The 2 Hang Squat Cleans from below the knee are just that, below the knee, but not touching the floor.

“Super Mario” (Time)

3 Rounds For Time:

200m Run

10 Push Presses 95/65

200m Run

10 Power Cleans

200m Run

10 Front Squats

200m Run

10 Thrusters
Rx+= 135/95

Turn2CrossFit – Endurance Club

Easter EggMOM (No Measure)

ALT EMOMS

0-12min

10 HR Push-Ups

12/9 Cal Bike

15 Wallballs

18-30min

3 Squat Snatch (70-80%)

12/9 Cal Row

15 T2R

36-48min

5 C2B

12/9 Cal Ski

15 Abmat Sit-Ups

*Run 800m after every EMOM

RX+ Version:

0-12

5 Wall Walks

18-30

same

36-48

RMU & GHD

Turn2CrossFit – CrossFit

Warm-up

3 min Bike/Ski/Row

3 RDS:

10 Banded Pull Aparts

10 Banded Stretches

10 Lu Raises

5 Push Press

5 Push Jerk

5 Tall Jerk

10 min EMOM

2 Overhead Step to Split Jerk

2 Jerk Balance

OH Step to Split Jerk:

https://www.youtube.com/watch?v=jPq6A4O5EhY

Jerk+Jerk (Build to a heavy set of 2 jerks.)

Build to a heavy double of jerks.

Turn2CrossFit – CrossFit

Saturday Partner Workout

Warm Up

-500m Run / 600m Row

-Pigeon Stretch

-Iron Cross

-10 Banded Pull aparts (across the chest and behind the neck)

then 3 rounds of:

-5 Sumo Squats

-10m Bear Crawl

-100m Run

-5 Empty Barbell Power Cleans (add weight on 2nd and 3rd round)

-5 Empty Barbell Front Squats (add weight on 2nd and 3rd round)

-5 Empty Barbell Push Jerks (add weight on 2nd and 3rd round)

Grab a partner and GO! (Time)

30 Rounds for Time – I GO, U GO

3 Bar Facing Burpees

3 Power Cleans 135/95

3 Front Squats 135/95

3 Push Jerks 135/95

Every 5 Minutes complete: 100m Partner Run

-One partner working at a time

-Switch after 1 full round is complete

-Continue where you left off before each run

Turn2CrossFit – CrossFit

Warm-up

2:00 min bike, row, ski, or 300m run

10m spiderman crawl

10 banded pull aparts (across chest & OH)

5 banded OHS

*4 rounds of :20 sec on, NO REST*

-jumping jacks

-air squats

-burpees

-ring rows

“Runyan” (AMRAP – Rounds and Reps)

24 Minute AMRAP:

21 Bar over Burpees

7 Deadlifts (1.5x bodyweight)

10 Pull-ups
This “Runyan” Hero WOD is in memory of 1LT Michael Runyan, Killed in Action (KIA) on July 21 2010.

“1LT Michael L. Runyan was on his first deployment to Iraq with the 25th Infantry Division when his convoy was hit by an IED. 1LT Runyan was the only casualty.”

This workout was created in Michael’s memory by his friend, Zach Carter of Molon Labe CrossFit@molonlabecrossfit(Macedonia, OH).

Zach told WODwell, “Michael was my best friend and as close to me as a brother, like a brother to my two brothers, and like a son to my parents. He attended Xavier University and went through the ROTC program to become a second lieutenant upon commissioning in May 2008. After already having a 5k run in his honor done on the Sunday of Memorial Day weekend, I wanted to create a workout to honor him on the day of his passing which just so happens to also be my birthday. The movements are made to reflect Michael’s personality: the grunt work to do burpees, the strength to do the deadlifts, and his love to do pull-ups. The rep scheme reflects the day he passed 21 July 2010 and the time of 24 minutes reflects his age at the time of his passing.”

Partner Workout (AMRAP – Reps)

24 Minute AMRAP:

P1- 1000m Bike Erg OR 25/20 Cal Bike

P2- 80 Cal Ski

80 Wallballs 20/14

80 Chest to Bar Pullups

Max Power Snatches 95/65

*switch when athlete is done with the bike
Rx+= 155/105

Score= Total Power Snatches