Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

on a 12:00 min clock:

3:00 min ski, bike, or 500m run

10m elbow/reach

10 arm circles (forward & backward)

10 open/close arms

5 yogi push-ups

*AMRAP of*

10m Bear crawl

10m burpee broad jump w/2 air squats

5 front squats 45/35

5 push jerks

“Bradyn” (Time)

5 Rounds for Time

99 Single-Unders

7 Burpees

21 Thrusters (65/45 lb)

Cash-Out: 1 mile Run
This memorial workout is dedicated to Bradyn Hoff, born on July 1, 1999, who died on June 29, 2020, after suffering from addiction to drugs and alcohol. He was killed in a drunk driving accident.

The workout was designed by Bradyn’s uncle, Aaron Hoff @uncle_hoffy of Keala Foundation @kealafoundation , which builds “healthy communities that support the youth of Hawai’i.”

In his post, Hoff shared, “It has been a struggle and I am now sitting in the devastation and watching what it can do to a family. It is also showing me what would have happened if I died and not chosen a sober life and survived addiction. Not only would I not be here getting to do this work but I see how it can devastate those closest to you.”

“My brother and his family asked me to use Bradyn’s life as a catalyst in any way that I can to help more kids on the island and worldwide to be aware of this disease. This is a tragic story but with a strong voice, we can say enough is enough and not let this take one more person from us.”

“It is so appreciated because we can make a difference if every individual in the community and steps up to push back on this epidemic and helps give back to what we are doing. When I say community, it is not only the Kauai community, but you are part of our community as an individual. I am so grateful for all you guys have done already to help keep our program alive for these kids. Now more than ever we will push forward and keep this going.”

“How you can help:

– Do the workout “Bradyn”

– Share the workout, with your community for them to follow your actions: live storytelling, posting, reposting Keala Foundation info.”

Partner Workout (3 Rounds for reps)

26 Minute running clock…

0-10 minutes:

AMRAP:

50 Cal Ski

50 Pushups

10-20 minutes:

AMRAP:

40 Cal Bike

40 DB Front Squats 50s/35s

20-26 minutes:

Max Reps Power Clean and Jerks

20 @ 185/125

20 @ 205/145

Max @ 225/155

*Share work with partner, one athlete works at a time.
Score= enter 3 scores, one for each AMRAP

Turn2CrossFit – CrossFit

Warm-up

500m row

10m knee to chest stretch

10m knuckle draggers

banded shoulder stretches on rig

*2 rounds of*

200m row

4 burpees over rower

5-10 kip swings

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.

“Sunshine and Daisies” (Time)

3 Rounds For Time:

500m Row

12 Burpee Box Jumps 24/20″

12 Chest to Bar Pullups
Rx+= 6 Bar Muscle Ups

Turn2CrossFit – CrossFit

Warm-up

3:00 min bike

pigeon stretch

10 banded pull aparts (OH & across chest)

10 warrior squats

*3 rounds of*

8/5 cal bike

7 supermans

5 back squats

6 Sets:

Pause Back Squat (3 Pause Back Squats. (3 sec pause at the bottom)
Go heavier than last time.
Rest 2 minutes between sets.)

“Bees and Trees” (3 Rounds for reps)

4 Minute AMRAP:

5 Power Snatches 95/65

10 Back Squats

15/12 Cal Bike

-REST 1 minute

4 Minute AMRAP:

4 Power Snatches 115/85

8 Back Squats

12/9 Cal Bike

-REST 1 minute

4 Minute AMRAP:

3 Power Snatches 135/95

6 Back Squats

10/7 Cal Bike
Score= total reps for each AMRAP

Rx+= 115/85, 135/95, 155/105

Turn2CrossFit – CrossFit

Warm-up

300m run, row, ski, or 750m bike

achilles stretch

Iron cross

thread the needle

downward dog (pushing head through)

*3 rounds of*

1 wall walk

5 deadlifts

10-20 DU’s

Rope Climb Skill Work

4 Sets:

A.) 1 Legless Rope Climb, 1 Rope Climb, or 2 Wrap, Cinch, and Stand.

B.) Accumulate :30 L-Sit Hold

-Rest 1 Minute between sets

“Showers and Flowers” (Checkmark)

18 Minutes- E2MOM:

-20 Toes to Bar+ Max Plank Hold

-5 Deadlifts 255/175 + 20 Air Squats

-2 Rope Climbs+ 40 Double Unders

Turn2CrossFit – CrossFit

Warm-up

400m run

PVC pass throughs, around the worlds, and stretches

*2 rounds of*

10 banded Russian KB swings 35/26

10 push press 45/35

10 push jerk 45/35

100m run

()

5 Sets:

2 Push Press+ 2 Push Jerk

Rest 2 minutes between sets. Build in weight every set.

“Spring Has Sprung” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

20 Hand to Hand KB Swings 53/35

20 HSPU

200m Run
Rx+=70/53

Turn2CrossFit – CrossFit

Warm-up

3min Bike/Ski/Row

3 Rounds:

5 Shoulder Press

5 Dips

5 Push Press

5 Push Jerk

6 min EMOM x2

1st EMOM: 2 Jerk Balance + 1 Pause Split Jerk.

2nd EMOM: 3 Heavy Jerk Dips

Behind the neck Jerk + Split Jerk x2 (Weight)

Turn2CrossFit – Endurance Club

“Smiles and Miles” (Time)

Teams of 2!

For Time:

1 Mile Run

100 Burpees

1 Mile Run

200 Sit-ups

1 Mile Run

300 Air Squats

1 Mile Run
Run together and split reps with partner.

Rx+= GHD Sit-ups