Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

400m row or ski

banded pull aparts (across chest & OH)

10 open/close arms

10m knuckle draggers

9-6-3

cal row or ski

burpees

empty barbell deadlift or pushpress

“S.T.R.I.P.E.S.” (Time)

4 Rounds for Time:

30/20 Calorie Row

25 Ring Push-Ups

20 Deadlifts (185/135 lb)

15 Burpees to Plate (45 lb)

Time Cap: 25 minutes
In the early years of our Military affiliation, we at TCB Crossfit wanted a WOD that every Soldier can do to test their fitness against themselves, their friends, or as an intro to our classes. Since we are a military affiliate, we had the privilege of having people that already worked out every day so the movements and weights were set to a very broad fitness level without fear of being too heavy or too complicated. If they accomplished this WOD in the time cap and to standard, we had a coach judge their performance, I would make them a t-shirt that said: “I Earned my S.T.R.I.P.E.S.” for bragging rights and as a way to market our TCB Crossfit classes. Many Soldiers tried but we only had 7 people earn their shirt. S.T.R.I.P.E.S. is a reference to military rank and promotion and the acronym stands for Strength. Toughness. Resilience. Intensity. Power. Endurance. Scars, which are all of the things it takes to complete this WOD.

Partner Workout! (AMRAP – Reps)

25 Minute AMRAP:

10 Rounds (I go, you go)

30 Double Unders

10 Push Press 95/65

then..

40 Synchro Bar Facing Burpees

then..

10 Rounds (I go, you go)

12/9 Cal Ski

10 Hang Power Snatches 95/65

then..

Max Burpee Ring Muscle Ups (Burpee Pull-ups for scaled)
Score=total burpee ring muscle ups or pullups

note how far you got in the rounds if you didn’t make it to the burpee ring muscle ups

Turn2CrossFit – CrossFit

Warm-up

300m run

PVC pass throughs

*2 rounds of*

5 Ashley’s

100m run

ASHLEY= 1 burpee + 1 jumping pull-up + 1 air squat

WOD Naz (Time)

Run 1 Mile

then

59 Wall Balls

then

3 Rounds for time

12 Squat Cleans

18 Pull-ups

23 Box Jumps (24″/20″)

cash out

1 heavy clean/snatch

100m Buddy Carry
Wallball= 20/14 to 10′

Squat Clean= 135/95

()

Turn2CrossFit – CrossFit

Warm-up

In 10:00 mins, FINISH

400m row

couch stretch

pigeon stretch

iron cross

thread the needle

*2 rounds of*

250m row

5 tempo Superman’s

10 knee raises

5 front squats

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.
Build up each set. Go heavier than last week. Rest 2 minutes between sets.

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“Full Court Press” (Time)

For Time:

500m Row

40 Toes to Bar

500m Row

40 Overhead Squats 75/55

500m Row

40 Abmat Situps

*16 Minute Time Cap
Rx+= GHD Situps

Turn2CrossFit – CrossFit

Warm-up

3:00 min bike

10 arm circles (forward/backward & big/small)

5 sumo squats

*3 rounds of*

20m Bear crawl (forward & backward)

5 tempo air squats

5/3 cal ski

3 Sets:

Handstand Walk Skillwork

A. :40 Wall Facing Handstand Hold

B. 10m HS walk or practice the handstand walking to the wall

-Rest 1 minute between sets

“Pick and Roll” (Checkmark)

20 Minute EMOM:

Minute 1- DB Snatch 50/35

Minute 2- HSPU

Minute 3- Goblet Squat w/ DB

Minute 4- HS Walk for distance
*Goal here is to work :35-:45 seconds on each movement

Turn2CrossFit – CrossFit

Warm-up

3:00 min bike, ski, or row

achilles stretch

10m knee to chest stretch

*2 rounds of*

-10 alt lunges

-5 deadlifts 45/35

-5 hang power cleans

-5 power cleans

1:30 min bike, ski, or row (moderate – fast pace)

5 Sets:

Power Clean+ Hang Power Clean+ Power Clean+ 2 Hang Power Cleans

Hold onto the bar for the entire complex.

Build in weight each set.

Rest 2 minutes between sets.

“Points in the Paint” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

50m Walking Lunge

100m Run

15 Power Cleans 135/95

20 V-Ups
Rx+=155/105

Turn2CrossFit – CrossFit

Warm-up

3 min Bike/Ski/Row

Burgener Warm up

10 Min EMOM (No Measure)

Tall Power Snatch+Tall Snatch+OHS

Power Snatch+OHS+Snatch (Weight)

Perform as a complex. Try not to drop bar going into the 3rd lift

Turn2CrossFit – Endurance Club

“4s & 20” (Time)

Partner Workout!

Buy in: 800m run together

20 rounds for time: (One athlete works on rounds, other athlete runs 400m. When 20 rounds are complete, start the cash out.)

12 DB SIT-UPS 50s/35s

10 DB DL

8 DB HPC

6 DB PU

4 DB BURPEES

Cash out: 800m run together