Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

2 minute Jump Rope

then

3 Rounds

5 3 second pause Back Squats

5 3 second descent HSPU

5 DB Hang Squat Cleans

Back Squat

Deload Week-

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)

“Sour Patch Kids” (AMRAP – Rounds and Reps)

6 Minute AMRAP:

8 DB Hang Squat Cleans 40s/25s

8 HSPU

64 Double Unders

– Rest 2 minutes

6 Minute AMRAP:

16 DB Hang Squat Cleans

16 HSPU

32 Double Unders
Rx+= 50s/35s

Score= Total Rounds and Reps combined with both AMRAPs

Turn2CrossFit – CrossFit

Warm-up

3min Bike/SkiRow

10m Samson stretch

10m duck walk

10m broad jump w/ 2 squats

Tabata:

Jump squats

russian baby makers

Clean high pulls

Tall muscle cleans

10 Rounds every 90 Secs

Tall clean+High Hang Power Clean+Low Hang Squat clean+FS

Clean+Clean+FS+Clean (Weight)

Build to a heavy on this complex. Can be either power or squat clean.

Turn2CrossFit – Endurance Club

Fifth Love Sense (No Measure)

AMRAP 14min

200m run 85-90%

200m run 40-50%

Max Pull Ups

AMRAP 14min

200m run 85-90%

200m run 40-50%

Max DB Incline Bench

AMRAP 14min

200m run 85-90%

200m run 40-50%

Max Toes to Rings

*Each set begins with partners running a hard 200m followed by an easy 200m. Partners then hit a max set of the listed movement each then repeat for 14min.

Turn2CrossFit – CrossFit

Fall (Time)

Teams of 3

One-minute rotating stations

6000 m Row

150 Bumper Plate Devil’s Press

300 Overhead Squats
Rx:

35/ 25 plates DP

95/65 OHS

Each movement is a station

Rotate every minute to the next station until all reps are complete

When one of the movements is complete, it becomes a rest station

When two movements are complete athletes tag in at will to complete the reps for the last movement

Turn2CrossFit – CrossFit

Warm-up

5 rounds of “Rowling”

*every round complete burpees for every meter over or under.

world’s greatest stretch

2 sets:

10 ball slams

5 front squats or med ball front squats

5 deadlift or med ball box step ups

Partner Workout (AMRAP – Rounds and Reps)

24 Minute AMRAP:

60 Cal Row (Shared with partner)

30 Med Ball Box Step Ups 20″ (20/14)

30 Ball Slams (30/20)

*Each Athlete works on and completes movements independently. One athlete on the MB Box Step Up and the other on the Ball Slams. Switch when reps are completed.

30 Med Ball Toss Situps over box 20″ (20/14)

30 Sychro Burpee Bar Touch

Bell (Time)

3 Rounds for Time

21 Deadlifts (185/135 lb)

15 Pull-Ups

9 Front Squats (185/135 lb)
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here

Turn2CrossFit – CrossFit

Warm-up

500m Row

10 Prone Shoulder CARS

3 Kick up to Handstand and hold :10

then

2 sets:

10 Lu Raises

5 Knee Tucks/ Toes to Bar

5 Strict Pullups

5 Push Press

*Build in weight

Push Press

1x 5 @ 75%

1x 3 @ 85%

1x 1+ @ 95%

**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .75 for your weight of the first set.)

When you get to your last set, it is1+ reps. This means you will do your max reps and try to hit more than 1.

Score your weight for your last set and change the reps you hit on the last set, if needed.

“Harvest Orchard” (3 Rounds for reps)

5 Minute AMRAP:

9 Toes to Bar

3 Wall Walks

-Rest 1 minute

5 Minute AMRAP:

12 V Ups

4 HSPU

-Rest 1 minute

5 Minute AMRAP:

15 Abmat Situps

5 Burpee Pullups
Rx+= Deficit HSPU 4/3″, GHDs, 2 Ring MU for Burpee Pullups

Score= Reps for each AMRAP

Turn2CrossFit – CrossFit

Warm-up

400m Run

then

3 Sets-

10 Banded Good Mornings

5 Inch Worms

5 Deadlifts

*Build in deadlift weight

Deadlift

1x 5 @ 75%

1x 3 @ 85%

1x 1+ @ 95%

**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .75 for your weight of the first set.)

When you get to your last set, it is1+ reps. This means you will do your max reps and try to hit more than 1.

Score your weight for your last set and change the reps you hit on the last set, if needed.

“Sweater Weather” (Time)

For Time:

30 Power Cleans 135/95

500m Run

20 Power Cleans

400m Run

10 Power Cleans

300m Run
Rx+= 135/95, 155/105, 185/135