Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

500m row or run

10m knuckle draggers

10m lateral lunge

PVC pass throughs & around the worlds

*3 sets of*

5 tempo Superman’s

5 Deadlifts PVC/barbell

5 hang power snatches

5 OHS

100m run

Deadlift

3×10 Deadlift. Chose a weight that will be challenging for 10 touch and go reps.

-Rest 2 minutes between sets

“Spark” (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 Hang Power Snatches 95/65

100m Run

10 Overhead Squats

100m Run
Rx+= 115/85

100m= 1 rep

23.2 Open Workout

You may make up the open workout 23.2 today in place of the class workout.

Turn2CrossFit – CrossFit

Warm-up

3 min bike/ski/row

Burgener Warm up

2 x 7 EMOM

1st EMOM- 3 Snatch Pull to Hold

https://www.youtube.com/watch?v=73ZU1r4TyqY

2nd EMOM- 3 Snatch Balance

https://www.youtube.com/watch?v=8KKQTdnxWso

2 Floating Power Snatch + 1 Power Snath

https://www.youtube.com/watch?v=aErDxiEaUz0

Turn2CrossFit – Endurance Club

“Popeye” (AMRAP – Reps)

45 Minute AMRAP:

10 Pull-Ups

20 Push-Ups

30 Air Squats

15 Pull-Ups

30 Push-Ups

45 Air Squats

20 Pull-Ups

40 Push-Ups

60 Air Squats

25 Pull-Ups

50 Push-Ups

75 Air Squats

30 Pull-Ups

60 Push-Ups

90 Air Squats

Continue with rep scheme and get as far as possible.

*Every 5 minutes, Run 300m and then continue with chipper.

CASH OUT: 1 mile run

Optional Ab Finisher:

3 rounds-

20 T2R

20 GHD Sit-ups/Abmat Sit-ups

Turn2CrossFit – CrossFit

Partner Wod! (Time)

Workout for today

Partner WOD

For Time:

200 Wall Balls together split evenly

Then

42-30-18 of DL and handstand push ups split evenly

(Throughout workout every 5 min complete 24/20 Cal Bikesplit between athletes)

Rx= 225/155
30 Min Cap

Rx+=275/195

Turn2CrossFit – CrossFit

Warm-up

500m row

couch stretch

pigeon stretch

iron cross

thread the needle

*3 sets of*

20m shuttle run

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

*2 sets of*

3 power cleans 45/35

3 front squats

3 push press

3 thrusters

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

CrossFit Games Open 23.2B (All Divisions/Ages)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here

CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.

Thruster

Turn2CrossFit – CrossFit

Warm-up

3:00 min row, bike, or ski

10m elbow/reach stretch

banded shoulder stretches on rig

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

-high knees

-ring rows

-flutter kicks

-wall sit

“Pick Your Poison” (Checkmark)

20 Minute EMOM:
Odd Min- Movement 1
Even Min- Movement 2
 
*Pick 2 movements of your choice that are weaknesses or skills that you would like to work on. It is suggested that you choose a weightlifting, gymnastics, or monostructural movement (run, row, bike, ski, etc.)

Turn2CrossFit – CrossFit

Warm-up

Fish game on rower

achilles stretch on rig

downward dog

10m Spider-Man crawl

*3 rounds of*

10m Bear crawl forward

10m Bear crawl backward

5 light weight DB C&J each side

5 wall balls (light weight)

Double Under Skill Work

Spend 12 Minutes working through the following progression.

3 attempts at max set of double unders.

“Lincoln Memorial” (3 Rounds for reps)

3x 4 Minute AMRAP:

40 Double Unders

20 DB Hang Clean and Jerks 50/35 (5R/5L)

Max Wallballs 20/14

-Rest 1 minute
Score= Wallballs for each round

Rx+=70/50