Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

400 m run

20 banded pull apart

20 banded good mornings

20 banded overhead press

3 rounds of

10 kb rdl

10 banded kb swings

5 kb press each arm

Partner Workout!! (AMRAP – Rounds and Reps)

30 Minute AMRAP:

One partner is the time keeper:

0-10 is on the bike

11-20 is on the rower

21-30 is on the run

Time keeper does:

20 cal bike

500m row

400m run

Other partner is doing the AMRAP of:

“DT” 95/65 (Rx+ 135/95)

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

Keep a running total of rounds of “DT”

Switch whenever time keeper completes their set.

Turn2CrossFit – CrossFit

Warm-up

400m run, ski, row, or 1000m bike

10 banded pull alerts (across chest and OH)

10m toy soldiers

10m lateral lunge

*3 rounds of*

20 mt climbers

10 light weight KB swings

5 ring rows

The Seven (Time)

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Pull-Ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

Team of 2! (AMRAP – Rounds and Reps)

23 Minute AMRAP:

100 Abmat Sit-ups

80 Cal Bike

60 KB Swings 53/35

40 KB Walking Lunges in place, KB in the goblet squat position

*one athlete works at a time, split work evenly
Rx+=GHD sit-ups, 70/53

Turn2CrossFit – CrossFit

Warm-up

400m row

10m elbow/reach stretch

10m butt kickers

iron cross stretch

10 arm circles (forward & backward)

5-4-3

cal row

ashley’s

Ashley = 1 burpee + 1 jumping pull up + 1 air squat

4 Sets:

Back Squat

5 Back Squats (75-80% of 1RM) build to weight and stay at same weight for all sets

*After each set go directly into 10 Strict Pullups

-Rest 2 minutes between sets

“Nebula” (Time)

For Time:

33-22-11

Calorie Row

Wallballs 20/14, 10′

Box Jumps 24/20″

Turn2CrossFit – CrossFit

Warm-up

400m run

banded shoulder stretches on rig

partner dead hang from rig stretch

*3 rounds of*

5 hallow to superman

5 light weight KB push press (each side)

5 light weight KB snatches (each side)

50m run

()

Toes to Bar Skillwork

Complete 5 sets as a class:

-Jump to Hollow Body Position on the bar

-Jump to Hollow + Kip Swing

-Jump to Hollow + Kip Swing + Toes to Bar or Knee Tuck

Tabata Toes to Bars (AMRAP – Reps)

Apply what you just learned in the skillwork portion to this Tabata.

You may scale with knee tucks or toes to rings. Work on the hollow position and keeping tension the entire kip swing.

8 Rounds (:20 work /:10 rest)
Score= Lowest reps

“Celestial” (Time)

3 Rounds For Time:

20 Pushups

20 KB Snatches 53/35

*Switch every 5 reps

Rx+= HSPU

()

Turn2CrossFit – CrossFit

Warm-up

3:00 min bike

Couch stretch

Iron cross stretch

thread the needle stretch

10 open/close arms

*3 rounds of*

10/8 cal bike

10 alt. Hang DB snatch (light weight)

10 Russian twists (r/l=1)

6 Sets: Every 2 Minutes

Metcon (Weight)

10/8 Cal Bike

5 Hang Power Clean and Jerks

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

*Pick a weight and stay with it for all 6 sets.

“Lightyear” (AMRAP – Reps)

10 Minute AMRAP:

10 Power Clean and Jerk 95/65

-rest 1 minute

10 Power Clean and Jerk 115/85

-rest 1 minute

10 Power Clean and Jerk 135/95

-rest 1 minute

Max Reps 155/105

Rx+= 135/95, 155/105, 185/125, 205/145
Score= Max Reps at the last barbell

Turn2CrossFit – CrossFit

Warm-up

3:00 min bike

Couch stretch

Iron cross stretch

thread the needle stretch

10 open/close arms

*3 rounds of*

10/8 cal bike

10 Hang Power Clean and Jerks with empty BB

10 Russian twists (r/l=1)

6 Sets: Every 2 Minutes

Metcon (Weight)

10/8 Cal Bike

5 Hang Power Clean and Jerks

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

*Pick a weight and stay with it for all 6 sets.

“Lightyear” (AMRAP – Reps)

10 Minute AMRAP:

10 Power Clean and Jerk 95/65

-rest 1 minute

10 Power Clean and Jerk 115/85

-rest 1 minute

10 Power Clean and Jerk 135/95

-rest 1 minute

Max Reps 155/105

Rx+= 135/95, 155/105, 185/125, 205/145
Score= Max Reps at the last barbell

Turn2CrossFit – CrossFit

New Cycle

Monday- We will be building strength in the Push Press and Deadlift.

Tuesday- The focus will be on building work capacity and practice cycling a light to moderate barbell weight.

Wednesday- Gymnastic Skillwork with focus on toes to bars, pullups/chest to bars, and handstand pushups and hs walks.

Thursday- Maintaining strength in the Back Squat with gymnastic skills in between sets.

Friday- Hero/ PartnerWorkouts

Warm-up

On a 9:00 min clock:

300m run

PVC pass throughs & around the worlds

pigeon stretch

*AMRAP of*

5 supermans

5 push-ups

5 jump squats

100m run

Push Press

On a 15 minute clock…

5-5-3-3-3

*Build to heavy set of 3

Rest 2 minutes between sets.

“Perihelion” (AMRAP – Rounds and Reps)

6 Minute AMRAP:

200m Run

15 Front Squats 115/85

Rest 2 Minutes

6 Minute AMRAP:

100m Run

15 Push Press 95/65
Rx+=135/95

100m Run= 1 Rep