Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

300m run or 350m row

10m quad stretch

10m lateral lunge

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

*3 rounds of :30 sec on*

jumping jacks

downward dog stretch

jump squats

inch worm in place

Tuder (Time)

For Time: (with a Partner)

1 mile Run (together)

31 Push-Ups (each)

Then, 20 Rounds (switch after each round) of:

3 Deadlifts (135/95 lb)

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

3 Front Squats (135/95 lb)

Then, perform:

31 Push-Ups (each)

1 mile Run (together)
This hero workout is dedicated to Police Officer Sean Tuder of the Mobile, AL, Police Department who was fatally shot on January 20, 2019, while attempting to take a wanted suspect into custody.

This workout was designed by members of CrossFit Mobile @crossfitmobile (Mobile, Alabama, USA), with input from Sean’s best friend (who is also a member of CrossFit Mobile and a work colleague of Sean’s).

In an email with WODwell, Susan from CrossFit Mobile confirmed that Sean was an active member of their gym when he was killed.

According to Susan, “Sean’s call sign was “Gang 3” hence the 3 reps of each movement, his favorite movements/lifts were push-ups, deadlifts and squats and the LAST workout he did with CrossFit Mobile was “Grace” , which lent some inspiration to the programming of “Tuder”.

CrossFit Mobile hosts an annual event on the anniversary of Sean’s death to perform this workout and honor his memory.

Goodman (Time)

3 Rounds for Time

1 km Row

14 Clusters (135/95 lb)

20 Pull-Ups
Background: This hero workout is dedicated to Master Sergeant Nathan Goodman who was killed on January 14, 2020, in Eloy, Arizona while conducting a military free-fall operation. Nathan was born in Pasadena, California – raised outside Chicago, IL, assigned to 2nd Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina. He was 36 years old when the incident happened. Nate was a proud husband and father, selfless warrior, and beloved member of the CrossFit community.Nate is survived by his wife, Kelly; his daughter, Lilly; and his son, Ethan.

Turn2CrossFit – CrossFit

Warm-up

Finish within 6:00 min:

-300m run

-Achilles stretch

-pigeon stretch

-iron cross

-thread the needle

*2rounds of*

:30 sec singles or DU’s

10 alt toe touch V-ups

5 push ups

5 back squats

4 Sets:

Back Squat

5 Back Squats

*go heavier than last week.

After each set go directly into 10 strict ring dips.

-Rest 2 minutes between sets

“Batten Down the Hatches” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

6-12-18-24-30…

Toes to Bars

Front Squats 135/95

*After each set, 30 Double Unders.

Turn2CrossFit – CrossFit

Warm-up

On a 9:00 min clock:

300m run

PVC pass throughs and shoulder stretches

*AMRAP OF*

10m Bear crawl

5/3 cal ski

5 PVC/barbell power snatches

Handstand Skill Work

Spend 12 minutes working on handstand walks.

Some progressions to follow…

-Wall walk

-Kick up to wall with assistance

-L kickup to wall using box

-HS walk with spotter

-HS walk with obstacles

L kick up drill

Gymnastics and Mobility Programming (@performanceplusprogram) • Instagram photos and videos

“Buried Treasure” (Time)

For Time:

30 HSPU

15 Power Snatches 95/65

20 HSPU

10 Power Snatches 115/85

10 HSPU

5 Power Snatches 135/95
Rx+= 115/85, 135/95, 155/105

Turn2CrossFit – CrossFit

Warm-up

400m row

5 cherry pickers

iron cross stretch

10 banded lat pull downs

*2 rounds of*

9/6 cal row

10m walking lunges w/twist

10m burpee broad jump w/2 squats

6 Sets: Every 2 Minutes

Metcon (Weight)

12/9 Calorie Row

5 Thrusters

*Chose light/moderate weight, move fast and efficiently.

**Stay at same weight for all sets.

“Walk the Plank” (AMRAP – Rounds and Reps)

6 Minute AMRAP:

8 Burpee Pullups

20m OH Walking Lunge with DB 50/35

-Rest 2 minutes

6 Minute AMRAP:

8 Burpee Pullups

20m OH Walking Lunge with DB 50/35
Rx+= Burpee Chest to Bar Pull-ups, 70/50

10m= 1 rep

Turn2CrossFit – CrossFit

Warm-up

3:00 min bike

10m toe grab stretch

10 empty barbell good mornings

*3 rounds of*

10/7 cal bike

5 tempo Superman’s

5 Deadlifts

Deadlift

On a 15 minute clock..

5-5-3-3-3

Build to heavy set of 3.

-Rest 2 minutes between sets.

“MLK Jr.” (Time)

5 Rounds For Time:

15/12 Cal Bike

10 Dball over shoulder 90/60
Rx+= 20/15 Cal Bike, 100/70

Turn2CrossFit – CrossFit

Warm-up

3 min Bike/Ski/Row

10m of elbow lunge stretch

10m Duck walk

10m Broad jump with 2 air squats

10 sumo squats

3 rounds with barball:

5 High Muscle Cleans

5 Tall Power Cleans

5 Front Squats

10 min EMOM (No Measure)

Clean High Pull x2 + Power Clean

PC+FS+FS+SC (Weight)

Power Clean+Front Squat x2+Squat clean

Turn2CrossFit – Endurance Club

Bro Sesh and Booty Builder (AMRAP – Rounds and Reps)

AMRAP 40

Run 1200m

5 RDS 10 reps each

BB Bent over row

BB curl

BB press

Push-ups

Run 1000m

4 RDS 20 reps each

KB DL

KB Front Rack Lunges

KB Goblet Squats

Run 800m

3 RDS 20 reps each

GHD/AMSU

Alt V-Up Or alt T2B

Mountain Climbers

Run 600m

2 rounds 20 reps each

Burpees

Empty BB Thrusters
Rx+= Deficit KB DL (feet on 45# plates)