Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

200m run

10 banded pull aparts (across chest & OH)

10m quad stretch

10m lateral lunge

10m crab walk

10 air squats

*3 rounds of*

5 ring rows

30 singles/DU’s

5 back squats

4 Sets:

Back Squat

5 Back Squats. Go heavier than 1/26. Stay at the same weight for all sets.

-Perform 10 Strict Ring Dips after each set of squats.

-Rest 2 minutes

“3 Legged Race” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

50m Farmer Carry 53s/35s

200m Run

20 Pullups

50 Double Unders
100m=1 rep

Turn2CrossFit – CrossFit

Warm-up

On a 10:00 min clock:

400m run

PVC pass throughs & shoulder stretches

10 PVC good mornings

*AMRAP*

7/5 ski

10m Bear crawl

5 Deadlifts

5 hang power clean

5 push jerks

Handstand Skill Work

Spend 12 Minutes working on Handstand Pushups.

**Get through as far as possible and then repeat through twice.

“Musical Chairs” (Time)

For Time:

30 HSPU

3 Rds “DT” 155/105

20 HSPU

2 Rds “DT”

10 HSPU

1 Rd “DT”

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Turn2CrossFit – CrossFit

Warm-up

300m row or run

pigeon stretch

iron cross

thread the needle

*12-9-6*

cal row

wall balls

knees raises

6 Sets: Every 2 Minutes

Metcon (Weight)

15/12 Cal Row

7 DB Thrusters

*Choose weight you can go unbroken. Push the pace on the rower.
Score= DB weight

“Pin the tail on the donkey” (Time)

For Time:

1000m Row

55 Wallballs 20/14

55 Toes to Bars

55 Hand to Hand KB Swings 53/35

Turn2CrossFit – CrossFit

Warm-up

3:00 min bike

5-10 plate halos 25/15

*3 rounds of*

7/5 cal bike

10m burpee broad jump

5 strict press 45/35

()

Push Press

5×2 Push Press. Go heavier than 1/23. All sets at the same weight. Rest 2 minutes between sets.

“Piñata” (Time)

4 Rounds For Time:

15/12 Cal Bike

12 Burpee Box Jump Overs 24/20″

9 Push Press 115/85

Rx+= 145/100

Turn2CrossFit – CrossFit

Warm-up

3 min Bike/Ski/Row

10m spider lunge stretch

10m broad jump with 2 air squats

10 sumo squats

Pvc stretch for front rack

3 Rounds:

5 rack deliveries

5 high hang power cleans

5 tall cleans

5 front squats

10 min EMOM

2 Pause at top of knee power cleans

1 Front squat

Clean+Power Clean+Power Clean+Clean (Weight)

Perform as a complex

Turn2CrossFit – CrossFit

Team of 3! (Calories)

24 Minute AMRAP:

A1- 2 rounds:

12 DB Snatches 50/35 (alternating arms, holding 2 dbs)

10 Box Jump Overs 24/20”

A2- Ski Cals

A3- Rest

*Rotate when A1 completes 2 rounds.

*Score is total calories.

Turn2CrossFit – CrossFit

Warm-up

2:00 min row, bike, ski, or 300m run

10m elbow/reach stretch

iron cross stretch

10 Kip swings

*2 rounds of Cindy*

5 pull-ups

10 push-ups

15 air squats

“Air Force” (Time)

For Time:

20 Thrusters (95/65 lbs)

20 Sumo Deadlift High-Pulls (95/65 lbs)

20 Push Jerks (95/65 lbs)

20 Overhead Squats (95/65 lbs)

20 Front Squats (95/65 lbs)

**4 Burpees at the top of each minute
The United States Air Force is the air service branch of the United States Armed Forces, and is one of the eight uniformed services of the United States. Originally created on 1 August 1907, as a part of the United States Army Signal Corps, the USAF was established as a separate branch of the United States Armed Forces in 1947 with the enactment of the National Security Act of 1947. It is the second youngest branch of the United States Armed Forcesand the fourth in order of precedence. The United States Air Force articulates its core missions as air supremacy, global integrated intelligence, surveillance and reconnaissance, rapid global mobility, global strike, and command and control.

Team of 2!! (Time)

For time:

20 Chest to Bar Pull-ups

120 Cal Row

60 Push Jerks 135/95

240 Double Unders

60 Front Squats

120 Cal Row

20 Chest to Bar Pull-ups

*one athlete works at a time, split reps however you see fit
Rx+=Bar Muscle Ups

30 min time cap