Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

On a 10 min clock…

300m run

10m quad stretch

10m knee to chest stretch

10m inch worm w/2 pushups

*3 rounds of *

5 back squats

50m run

*Build in weight for back squat every round

4 Sets:

Back Squat

5 Back Squats at 60% of 1 Rep Max. (deload)

*Complete 10 Strict Pullups immediately after squats.

-Rest 2 minutes between sets.

“To the Core” (Time)

3 Rounds For Time:

800m Run

30 Abmat Sit-ups

20m Walking Lunges
Rx+=Ghd sit-ups, Double KB OH walking lunges 53s/35s

Turn2CrossFit – CrossFit

Warm-up

300m run

10m elbow/reach

5 sumo squats

10 banded pull aparts (across chest & OH)

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

mt climbers

wall balls

bear crawl

ring rows

Rope Climb Skill Work

Spend 12 Minutes practicing securing the wrap for rope climbs.

Progress through the following:

:20 Hold on the rope

3 Knee Tucks on the rope

Seated on a box, secure the wrap and stand (2x)

Jump and one giant tuck and stand.

1 Rope Climb

1 Legless Rope Climb

*Progress as far as possible and then repeat one more time through.

Tommy V (Time)

For Time

21 Thrusters (115/75 lb)

12 Rope Climbs (15 ft)

15 Thrusters (115/75 lb)

9 Rope Climbs (15 ft)

9 Thrusters (115/75 lb)

6 Rope Climbs (15 ft)
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
25 MIN TIME CAP

Turn2CrossFit – CrossFit

Warm-up

2:00 min bike

iron cross

thread the needle

PVC pass throughs

2:00 min bike

*As a class*

4 down & finish

4 high and outside elbows

4 muscle snatches

4 OHS

4 power snatches

6 Sets: Every 2 Minutes

Metcon (Weight)

10/8 Cal Bike

5 Hang Power Snatches

*Choose light to moderate weight you can do unbroken.

*Stay at the same weight for all sets.
Score is weight

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
*Perform burpee bar touches for this workout.

***SCORE TOTAL REPS FOR THIS WORKOUT!!!!

Turn2CrossFit – CrossFit

Warm-up

Fish game on rower

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

10 open/close arms

:30 sec handstand hold

10 good mornings 45/35

*3 rounds of*

5-10 pushups

5 deadlifts

5 power cleans

Deadlift

Deadlift 5×2 at 80-85% of last 3 Rep Max.

All sets at the same weight.

Rest 2 minutes in between sets.

“Speed Walk” (2 Rounds for reps)

7 Minute AMRAP:

1-2-3-4-5…

Wall Walks

3-6-9-12-15…

Power Cleans 135/95

-Rest 2 Minutes

5 Minute AMRAP:

3 Wall Walks

9 Power Cleans 135/95
Rx+=155/105

Score is reps for each amrap.

Turn2CrossFit – CrossFit

Warm-up

3 Min Bike/Ski/Row

3 Rounds:

10 Jerk Dips

8 Push Press

6 Jerk Balance

4 Tall Jerks

10 min EMOM

Push Press+Push Jerk+Split Jerk

Split Jerk (5 x 3 Build to a heavy set of 3)

Turn2CrossFit – Endurance Club

“Balls to the Wall” (Time)

All movements done with the wallball

For Time:

Buy In : 800m wallball run

21-15-9

WB Sit Ups (RX+ GHD)

WB Russian twists (L/R = 1)

400M wallball run

50WB (3 burp penalty for every break)

400m wallball run

21-15-9

G2OH W/wallball

Lat Burp over WB

400m wallball run

20

RL forward lunge/RL reverse lunge/Squat

LL forward lunge/LL reverse lunge/Squat

400m WB run

21-15-9

V-Ups with WB

Toe Touches with WB

Optional cash-out: 1mi wallball run

Turn2CrossFit – CrossFit

Saturday Partner WOD (Calories)

30 minAMRAP:

Parter A performs:

10 HSPU

3 Curtis P 115/85 (1 hang squat clean + 1 front rack lunge each leg + 1 push press)

Partner B: rows for calories until A finishes Curtis P.

*At 0:00 & 15:00, stop and perform 100 abmat sit-ups. Split work evenly*

RX+= 135/105 GHD