Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

400m row

:30 sec couch stretch

:30 sec pigeon stretch

8-6-4 of:

burpees

air squats

DB snatch (light weight)

cal row

Pistol Skill Work

Spend 12 minutes working on pistol progression.

-Gymnastics air squat (feet and knees together)

-Toe spot behind

-Self supported pistol (foot resting behind calf)

-Eccentric loading down+ push-up to the top (with paralletes)

-Candlestick roll to pistol

-Weighted pistol

-Pistol

Pistol Progression Demo

https://www.instagram.com/reel/Cnz4pbnAI3r/?igshid=YmMyMTA2M2Y=

“Be Mine” (AMRAP – Rounds and Reps)

14 Minute AMRAP:

40 Calorie Row

40 Burpees over DB

40 Abmat Situps

40 Alt. DB Snatches 50/35

Turn2CrossFit – CrossFit

Warm-up

300m run

10m elbow/reach

5 sumo squats

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

open/close arms

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

mt climbers

kip swings

med ball cleans (light weight)

strict press 45/35

6 Sets: Every 2 Minutes

Metcon (Weight)

100m Run

2 Squat Clean + 2 Front Squats

*moderate weight, unbroken reps

“Love Story” (Time)

For Time:

21 Toes to Bars

21 Front Squats 75/55

15 Pull-ups

15 Shoulder to Overhead 95/65

9 Chest to Bar Pull-ups

9 Thrusters 115/85
Rx+= T2B, C2B, BMU

115/85, 165/115, 185/135

Turn2CrossFit – CrossFit

Warm-up

500m row

pigeon stretch

10m knuckle draggers

*3 rounds of*

10 tuck jumps

10 deadlifts 45/35

10 wall balls (light weight)

Deadlift

5×2 Deadlift. Go heavier than 1/30. All sets done at the same weight. Rest 2 minutes in between sets.

“Amor” (AMRAP – Rounds and Reps)

4 Sets:

3 Minute AMRAP:

3 Deadlifts 225/155

6 Box Jumps 24/20”

9 Wallballs 20/14

-Rest 1 minute

*pick up where you left off on the previous amrap.
Rx+=275/205

Turn2CrossFit – Endurance Club

Super Bowl SERC (4 Rounds for reps)

Partner 1- Home

Partner 2- Away

1st Quarter- (10 min amrap)

2-4-6-8…

25m Shuttle Sprint

DBall/Sandbag over shoulder 150/100

P1- Begin on Shuttle Sprint

P2- Begin on Sandbag

*switch when work is complete

2nd Quarter- (10 min amrap)

“I go, you go”

5 axle bar push jerks 135/95

6 axle bar front rack lunges

7 lateral burpees over bar

Halftime- Run 1 mile together (10 min cap)

*rest until next quarter starts

3rd Quarter- (10 min amrap)

P1- 100m Sled Push (heavy)

P2- 300m Run

*switch when each partner completes work

4th Quarter- (10 min amrap)

P1- 15 GHD/Abmat sit-ups

15 T2R

P2- 8 DB Snatch (heavy)

4 Bar Muscle Ups/Chest to Bar Pullups

*switch when each partner completes work

Turn2CrossFit – CrossFit

Warm-up

3 min bike/ski/row

Burgener Warm Up

2x 5min EMOM (No Measure)

1st EMOM: 2 Tall Power Snatch + OHS

2nd EMOM: 2 Snatch High Pull + Power Snatch

1 High Hang Power Snatch+1 Low Hang Power Snatch+Power Snatch (Weight)

Turn2CrossFit – CrossFit

Warm-up

400m RUN, ROW, SKI

band stretches

10 sumo squats

10 star jumps

50 singles

double under practice

Clean and Jerk (Build to the heaviest weight

1-1-1-1-1)

Grace under pressure (Time)

FOR TIME:

60 Clean and Jerks 135/95

3,2,1 GO..

Partner A- Clean and Jerks

Partner B-

30 Double Unders

5 RKB 70/53

*Switch every minute until done with 60 clean and jerks.

**Divide reps in half 30 clean and jerks each

TIME CAP 20 Minutes

Turn2CrossFit – CrossFit

Partner Workout (AMRAP – Rounds and Reps)

22 Minute AMRAP:

60 Cal Ski

40 Squat Snatches 135/95

20m Sandbag Carry (each athlete)100/75

*One athlete works at a time. Split reps evenly. Sandbag carry is done by each athlete.

“Steven Bates” (Time)

2 Rounds:

35 Knees to Elbows

35 Thrusters 45/35

35 Air Squats

35 Overhead Squats 45/35

35 Hand Release Pushups
This Firefighter Hero WOD is dedicated by @555fitness to Steven Bates, FDNY, Engine 235, who was killed on September 11, 2001.

“Although Stephen J. Bates liked the solitude of athletic competitions like running, swimming and bicycling, he was a team player. Period. That was why he worked for 18 years as a New York City firefighter. The lieutenant liked the way firefighters relied on one another while sticking to their vows to save lives and put out fires. On the morning of Sept. 11 he borrowed $20 from Puwalski to buy rolls and bagels for his brothers, as they all started a new day at the firehouse.”