Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

2 minute bike or 400m run

2 rounds:

10m quad stretch

10m knuckle drags

10m broad jump

3 rounds:

10 pushups

10 knee tucks/ toes to bar

5 deadlifts orclean and jerks with empty bar

5 box jumps

*add weight each round

“Wirtz” (AMRAP – Rounds and Reps)

20 Minute AMRAP:

7 Burpee Box Jump Overs (24/20 in)

7 Clean-and-Jerks (135/95 lb)

7 Toes-to-Bars

7 American Kettlebell Swings (70/53 lb)

7 Plyo Push-Ups (45/35 lb plate)

*

For the plyo push-up,start with your hands on the ground and do an explosive push-up such that your hands leave the ground and end up on top of the plate (that’s one rep). Drop your hands from the plate to the ground and repeat.

This workout requires the use of only one plate for the plyo push-ups (both hands go from the ground onto the same plate).
Dedicated to Scott A. Wirtz, 42, of St. Louis, Missouri, who died January 16, 2019, in Manbij, Syria, as a result of wounds sustained from a suicide improvised explosive device. He was assigned to the Defense Intelligence Agency as an operations support specialist.

Wirtz grew up in St. Louis County, attending All Souls School in Overland and graduation from De Smet Jesuit High School in Creve Coeur.

Wirtz is survived by his father, David F. Wirtz, and stepmother, Fran Wirtz; and his mother, Saundra Wirtz, and stepfather, Jack R. Wilson, all of Lake Saint Louis.

This memorial workout was created by coach Patricio Cordero of CrossFit Trenches @crossfit_trenches (Lake Saint Louis, MO).

Partner Workout (AMRAP – Rounds and Reps)

“I go, you go”

20 Minute AMRAP:

9 Cal Bike

7 Toes to Bars

5 Deadlifts 275/205

*Complete a full round and then switch with partner.

Turn2CrossFit – CrossFit

Warm-up

2:00 min row

couch stretch

pigeon stretch

PVC pass throughs and shoulder stretches

10 PVC OHS

*3 rounds of*

9/6 cal row

5m inch worm

5 back squats

4 Sets:

Back Squat

5 Back Squats

*After each set perform 10 pushups/hspu

*Go heavier than last week. Stay at the same weight for all sets.

-Rest 2 minutes

“Hold On Tight” (4 Rounds for calories)

4x 3 Minute AMRAP:

24 Overhead Squats 75/55

Max Cal Row

-Rest 1 Minute
Rx+= 95/65

Turn2CrossFit – CrossFit

Warm-up

On a 11:00 min clock:

300m run

pigeon stretch

iron cross

thread the needle

barbell shoulder stretch w/ foam roller

*AMRAP OF*

5/4 cal ski

5 tempo squats

5 hallow to superman

5 hang power cleans

()

Ring Muscle Up/ Chest to Bar/ Pullup Skillwork

As a class for quality:

-15 Ring Rows

-20 Hollow/Arch Kip Swings

-10 Kipping Pullups

-5 Chest to Bar Pullups

-5 Ring Transitions

-2 Ring Muscle Ups

*move through this progression as far as you can go. If you aren’t able to complete on of these movements, cycle back through to the beginning and complete 2 more times for quality.

Metcon (Checkmark)

5 Minute EMOM:

1-3 Ring/ Bar Muscle Ups

*Scale with :30 of practice on Chest to Bar/Pullups/Kip Swings.

*We will not be using bands for this emom. If you are unable to do pullups unassisted, work on perfecting your kip swing and being able to stay on the bar.

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scale for muscle ups:

2 pull-ups+ 2 dips= 1 muscle up

also, acceptable to scale 1 to 1 with muscle up transitions.

Turn2CrossFit – CrossFit

Warm-up

500m row

achilles stretch on rig

PVC pass throughs and shoulder stretches

*3 rounds of*

15 mt climbers (r/l=1)

5 push ups

5 power snatches

6 Sets: Every 2 Minutes

Metcon (Weight)

100m Run

4 Lateral Burpees over the Bar

5 Power Snatches

*Light/moderate weight, move efficiently and quickly

*Score=weight

“Be Kind” (Time)

For Time:

60 Abmat Situps

50 Cal Row

40 Pushups

30 S.A. Devil Press 50/35 (Alternate arms each rep)
Rx+= GHD situp

Turn2CrossFit – CrossFit

Warm-up

300m run

10m elbow/reach stretch

*3 rounds of*

10m Bear crawl

2 burpees

2 air squats

2 push press

Push Press

On a 12 minute clock..

Push Press. 5 sets of 2 reps.

-rest 2 minutes between sets.

Use 80-85% of 3 rep we built to 2 weeks ago.

“Heartburn” (Time)

For Time:

1 Mile Run

into..

10 Rounds: “Beep Test”

7 Thrusters 75/55

7 Pullups

7 Burpees
Some notes on this workout:

-The run should take 10 minutes or less. Scale if needed.

-One round of the beep test should be no more than 1:30 a round (:30 per movement.)

-Thruster weight should be able to be done unbroken.

-We are looking to move with a faster pace and higher intensity.

**TIME CAP 30 Minutes

Turn2CrossFit – CrossFit

Warm-up

3 min Bike/Ski/Row

3 rounds with barbell:

5 power snatch

5 tall muscle snatch

5 OHS

8 sets every 90 secs

1 muscle snatch

1 tall power snatch

1 tall snatch

1 ohs

Videos

Muscle Snatch-https://www.youtube.com/watch?v=almZ3k_nSk0

Tall Snatch-https://www.youtube.com/watch?v=dCiugtIWFrU

Full Snatch+Hang Power Snatch+OHS (Weight)

Turn2CrossFit – CrossFit

“Talented Trio” (Time)

Team of 3!

Row 5000m For Time.

Complete AMRAP of:

12 Burpee Box Jump Overs 24/20″

24 Wallballs 20/14, 10′

200m KB Farmer Carry 53s/35s

*Athletes switch after completing full round. The other two athletes switch as needed during that time to chip away at the 5k row.

**28 Minute Time Cap
Score= Time for row and in the notes put how many rounds completed.