Knowledge Bombs

Turn2CrossFit – CrossFit

Warm Up

3:00 min bike

couch stretch

pigeon stretch

PVC pass throughs

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

6 Sets: Every 2 Minutes

Metcon (Weight)

15/10 Cal Bike

1 Squat Snatch

*build up over the 6 sets. Add weight as needed.

“Mount Rushmore” (Time)

For Time:

27-21-15-9

Power Snatches 75/55

Burpee Box Jump Overs 24/20″

Turn2CrossFit – CrossFit

Warm Up

300m run

10m quad stretch

10m lateral lunge

iron cross

thread the needle

*3 rounds of*

5 tempo Superman’s

5 PVC front squats/ 45/35

5 PVC push press/45/35

50m run

“Presidential” (AMRAP – Rounds and Reps)

14 Minute AMRAP:

500m Run

24 Thrusters 75/55

24 Abmat Situps

24 Pushups
Rx+= 95/65, GHD situps

23.1 Open Workout

You may makeup the open workout if you weren’t here on Friday.

Turn2CrossFit – CrossFit

Warm Up

Row/Bike/Ski 3 mins

2 rounds:

20 banded pull aparts

10 Lu Raises

5 EA arm upside down kettle bell flies.

2 Rounds:

5 Strict Presses

5 Jerk Dips

5 Push Press

5 Split Jerks

2 x 6 min EMOM

1st EMOM: 2 Jerk Balance+2 Tall Jerk

2nd EMOM: 2 Behind the neck Jerks

Split Jerk+Split Jerk+Pause Split Jerk (Weight)

Perform 2 Split Jerks and on 3rd split jerk pause 3 seconds in bottom of dip.

Turn2CrossFit – Endurance Club

Park-Core (No Measure)

SUNDAY ENDURANCE @ 915- Creekside Village Green Park (by Sams Club)

Isaac St, Murrieta CA

Wear used/older shoes- minor trail run/hill sprint.

Kid Friendly Park

Workout to include:

Rope Sled Pull

Tire Flips

Sandbag Carry + Sandbag Over Shoulder

Dball Squat Cleans + Moon Throws

Hill Sprints and Short Distance Runs

Turn2CrossFit – CrossFit

Saturday Partner WOD

Warm Up! (No Measure)

-500m Run / 600m Row

-Pigeon Stretch

-Iron Cross

-Calf Stretch on rig

3 Rounds:

-10 Banded pull-a-parts (Across chest and behind the neck)

-10 Air Squats

-15 KB Swings (light weight)

-20 Jumping Jacks

Grab a Partna and go! (AMRAP – Reps)

For Time:

50 – 40 – 30 – 20 – 10 – 20 – 30 – 40 – 50*

-Double-unders

-Hand release push-ups

-KB Swings 53/35

-KB Russian Twists 53/35

*After each total number of the 4 movements completed, perform 10 synchronized alternating lunges. Can be stepping forward or backwards.

30 min time cap

-One partna working at a time.

-Split reps evenly.

-HAVE FUN!!!

Turn2CrossFit – CrossFit

Warm-up

400m row

PVC pass throughs & shoulder stretches

*2 sets of*

5 PVC good mornings

5 PVC deadlifts

5 PVC power cleans

*3 sets of*

5/3 cal row

5 power cleans

5 Kip swings/knee raises/T2B

5 wall balls (light weight )

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb

CrossFit Games Open 23.1 Foundations (AMRAP – Reps)

14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups

F: 6lb ball to 9ft target, 35lb cleans*
M: 10lb ball to 10ft target, 45lb cleans*

*The load is a suggested starting point.
If you are completing all of the tests in
the foundations division, you are free to
decrease or increase the load as your skill
level allows.

CrossFit Games Open 23.1 Masters RX (Ages 55+) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 10lb ball to 9ft target, 65lb
M: 20lb ball to 9ft target, 115lb

CrossFit Games Open 23.1 Teens RX (Ages 14-15) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb

CrossFit Games Open 23.1 Masters Scaled (Ages 55+) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 sit-ups
40 wall-ball shots
30 cleans
20 jumping chest-to-bar pull-ups

F: 10lb ball to 8ft target, 45lb
M: 14lb ball to 8ft target, 65lb

CrossFit Games Open 23.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-overbar pull-ups

F: 10lb ball to 9ft target, 45lb
M: 14lb ball to 10ft target, 65lb

Turn2CrossFit – CrossFit

Warm-up

3:00 min row

worlds greatest stretch

Iron cross

thread the needle

*3 rounds of*

10 ring rows

5 push ups

3 back squats

4 Sets:

Back Squat

3 Back Squats. Go heavier than last week. we reduced the reps to 3 and will keep progressing in weight. Stay at same weight for all sets.

Rest 2 minutes between sets.

“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.)
*This can be a lower intensity, skill work day or you may use it to get a higher intensity workout with more cardio respiratory endurance.