Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

400m run

iron cross

thread the needle

20m Bear crawl

10m crab walk

9-6-3

reverse banded straight arm pull in hallow

KB deadlift 53/44

*100m run after each set*

()

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.

“Easter Basket Case” (AMRAP – Rounds and Reps)

15 Minute AMRAP:

400m Run

10 Dball/Sandbag to Shoulder 90/70

20 Toes to Bar
Rx+=150/100

Turn2CrossFit – CrossFit

6 Sets:

Front Squat 1 1/4

You will squat down (ass to grass), up 1/4 of the way, back down, and then stand all the way up.
2 1 1/4 Front Squats.

Build up in weight over 6 sets.

Rest 2 minutes between sets.

“Hop to It” (AMRAP – Rounds and Reps)

6 Minute AMRAP:

40 Double Unders

8 Front Squats 135/95

REST 2 minutes

Then perform the rounds completed in AMRAP, for time.
Score= Rounds and Reps, post time for part 2 in notes.

Rx+= 185/135

Turn2CrossFit – CrossFit

Warm-up

400m run

10m elbow/reach stretch

PVC pass throughs & stretches

*3 rounds of*

8/5 cal row

4 hang power cleans

4 strict press

HSPU SKILLS AND DRILLS

4 Sets:

A. 5-8 Strict HSPU, Wall Facing HSPU, Kipping HSPU. (work on the skill that you are trying to develop)

B. 1 Minute Hollow Hold position.

Rest 1 minute

“Egg-cellent Emom” (AMRAP – Reps)

20 Minute EMOM:

Min 1- 15/12 Cal Row

Min 2- 10 Hang Power Cleans 135/95

Min 3- 100m Run

Min 4- :30 Max HSPU
SCORE= total HSPU

Turn2CrossFit – CrossFit

Warm-up

400m row

couch stretch

pigeon stretch

10 warrior squats

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

5 Sets:

2 Squat Snatches

Build in weight over the 5 sets.

*Rest 2 minutes between sets.

Doesn’t need to be touch and go. As soon as you drop it though, make sure you set up to pick it up again within 3 seconds.

“Eggs-tra Amanda” (Time)

For Time:

9-7-5

Burpee Pullups

Squat Snatches 95/65

Cash Out: 50 Abmat Situps
Rx+= Ring Muscle Ups, 135/95, GHD situps

Turn2CrossFit – CrossFit

Warm-up

3 Min Bike/Ski/Row

3 RDS:

5 Muscle Cleans

5 Tall Cleans

5 Front Squats

10 min EMOM

Clean High Pull x2 + Power Clean

Clean+Clean+Hang Power Clean+Clean (Weight)

Turn2CrossFit – Endurance Club

Creekside Village Green Park (No Measure)

Endurance is at Creekside Village Green Park!

Isaac St, Murrieta CA

kids welcome!!!

workout will include:

Walking Lunges

Light Run

Sandbag Carry Uphill

Viking Tire Hammers

And More!!!

Turn2CrossFit – CrossFit

Warm-up

Run 300m

2 rounds of:

15 Sumo Squats (bootstrappers)

10 Each Leg Spiderman Lunges

(5) 2-leg V-ups

Run 200m

Med-ball Clean Progression

Saturday Partner Workout

AMRAP 30 Minutes of:

20 meters med. ball walking lunges

15 med. ball sit-ups

10 med. ball cleans

*Partner A works on the AMRAP while Partner B runs 300m. When B returns, pick up where A left off.

CASH OUT Partner Burpee Test (AMRAP – Reps)

60 Minute Burpee AMRAP
Partner A performs a Burpee
Partner B waits until Partner A’s hand clap overhead (the hands must touch together with the feet off the ground)
Then Partner B performs a burpee.
KIDDING … APRIL FOOLS 🙂